17 Quick Exercises for Hip Pain Relief

17 Quick Exercises for Hip Pain Relief

Hip pain can turn up at the worst times. You may have found that staying active does wonders for your hip pain. Activities like swimming, biking, and hiking can be very helpful to relieve hip pain. But sometimes simply staying active isn’t enough. Exercising the muscles in your legs and hips can be very helpful when you’re experiencing more hip pain than you can handle. Here are 15 exercises you can try (all at once or rotated throughout the week) to help reduce your hip pain.



Supine Knee lifts

  1. Lie on your back with both legs straight and your hands at your sides.
  2. Using your leg and core muscles, bend your right knee into your chest and grab it with both hands once you reach the top.
  3. Repeat 3 sets of 10 on both sides.


Knees to ground

  1. Lie on your back with your knees bent and together and feet flat on the floor.
  2. Pressing your hands to the ground for support, slowly let your knees fall to one side and then the other.
  3. Gradually move your knees closer and closer to the ground as your muscles start to loosen up, reducing tension.


Standing Knee lifts


  1. Stand with your feet shoulder width apart. Place your hands on your hips.
  2. Lift your right knee up as high as you can, moving from your core muscles.
  3. Repeat 3 sets of 10 on both sides.

Hip extension


  1. Stand behind a waist-height table or chair to hold onto for support.
  2. Stand with your feet shoulder width apart. Grab onto the stable object and kick your right leg out behind you, moving from your glutes. 
  3. Repeat 3 sets of 10 on both sides.


Hip abduction


  1. Stand with your feet shoulder width apart and your palms together at your chest.
  2. Keeping your leg straight, lift your left leg out sideways.
  3. Repeat 3 sets of 10 on both sides.

Heel to buttocks exercise


  1. Stand with your feet shoulder width apart.
  2. Without grabbing your foot, bend your left knee so your left foot touches your buttocks. You may grab your foot once it reaches the top. Release back down.
  3. Repeat 3 sets of 10 on both sides.

Squat 

  1. Stand with your feet shoulder width apart. Place your palms together at your chest.
  2. Bend your knees to squat down. Don’t let your knees go in front of your toes. Focus on getting your butt as low as you can.
  3. Repeat 3 sets of 10.

Quadriceps exercise


  1. Lie on the ground with your left leg bent and your right leg out straight.
  2. Place a rolled up towel or the 6” or 4” Chirp Wheel under your right knee.
  3. Simply tighten your right leg muscles so your foot lifts off the ground.
  4. Repeat 3 sets of 10 on both sides.

 

Easy Reclined Pose

  1. Sit on the ground and bring the wheel up to your lower back. 
  2. Bring the soles of your feet together and let your knees fall outwards into a butterfly position. 
  3. Hold onto the wheel as you look up and rest backwards over the wheel, allowing your body to mold to the wheel. 
  4. Release your hands from the wheel and allow them to rest on the ground. Take a deep breath in, and slowly release your breath and close your eyes.


Pigeon pose


  1. Start on your hands and knees with your hands directly below your shoulders and your knees directly below your hips. 
  2. Pull your right knee forward under your body until your back leg straightens out. Rest on your hands or forearms for 30 seconds to 1 minute.
  3. Do this on both sides.

Leg swings



  1. Stand with your feet shoulder width apart.
  2. Swing your right leg back and forth (side to side). If it is helpful, hold onto a sturdy object for balance and support.
  3. Do this for 30 seconds to 1 minute on both sides.

Lateral squat


  1. Stand with your feet shoulder width apart and your hands at your hips.
  2. Step your right foot out sideways as you bend your knee to lunge down.
  3. Do 3 sets of 10 on both sides.

Leg raise


  1. Lie on your right side. Support your head with your right hand and stabilize yourself with your left hand on the ground in front of your body.
  2. Lift your left leg up high and rest back down.
  3. Do 3 sets of 10 on both sides.

Fire hydrant pose


  1. Start on your hands and knees with your hands directly below your shoulders and your knees directly below your hips. 
  2. Lift your right left out sideways and rest back down.
  3. Do 3 sets of 10 on both sides.

Donkey kicks


  1. Start on your hands and knees with your hands directly below your shoulders and your knees directly below your hips. 
  2. Kick your left leg out backwards and rest back down.
  3. Do 3 sets of 10 on both sides.

Single leg bridge 


  1. Lie on your back with your knees bent and your hands resting at your sides.
  2. Lift your butt off the ground until there is a straight line from your knees to your shoulders.
  3. From here, straighten and lift your right leg. Rest back down.
  4. Do 3 sets of 10 on both sides.

Roll on wheel



  1. Start by sitting on the floor with your knees bent, leaning back on your hands for support. Lift your midsection up and place the wheel under your side. 
  2. Using your feet and hands as anchors to apply the right amount of pressure, roll over your side gently. 





References

Davis, N. (2020, June 26). Try This: 12 Exercises to Relieve Hip and Lower Back Pain. Retrieved from https://www.healthline.com/health/pain-relief/exercises-for-hip-pain#things-to-consider 

Lillis, C. (2019, April 25). Exercises and stretches for hip pain. Retrieved from https://www.medicalnewstoday.com/articles/325029#abdominal-exercise 

Newcomer, L. (2018, December 21). The Best and Worst Exercises for Bad Hips. Retrieved from https://www.silversneakers.com/blog/exercises-bad-hips/