This video, we're going to go over the best deep stretches
for hip pain relief. Stay tuned!
Hey, everyone. Doctor Rowe coming to you from snowy Saint
Joseph, Michigan. In this video, we're going to focus on
very deep stretches that will hopefully give us some instant
pain relief. All of these exercises can be used daily
just to keep the hips open and moving, and hopefully, just get
rid of pain and keep it away in the future. All of the
exercises hit the hip just a little bit differently. So, go
through them all. Take what works best for you. As a bonus,
they can all be done at home. Do not require any special
equipment, and you may find they give quick hip pain relief, even in
as little as 30 seconds! So let's get started and get that
hip feeling better right now. This is what I like to call the
lunging hip opener. It's going to focus on a big instigator of
hip pain which are the hip flexors in the front part of
the leg and it's going to help put the hip through some very
good motion so you can focus on spots that need a little bit
more attention. We're going to start with our knees at 90°.
One knee is going to be bent and touching the floor so make
sure to put a pillow or towel underneath it for extra
comfort. The other knee is going to go straight in front
of us just like this. Let's have very good upright posture
also. With our hands, we can either place them overlapping
on the top part of the knee right here that's in front of
us or off to the side of the hips, doesn't matter but what
I'm going to do with the first motion is just simply lunge
forward as much as I can with my body weight. The more that
we lunge forward, the more that you're going to feel a stretch
in the front of the leg, I should say the front part of
the leg of the knee that is touching the floor. So, the
back leg. That the hip flexors. Really focus on feeling that.
Once we hit a very deep stretch, let's try to hold this
one for about five seconds. From there, you're just
going to come back up. In the next part, I'm just going to
simply take this leg, this in front of me and swing it out
very very slightly and then I'm going to repeat this. You'll
notice that it starts to hit muscles across the hip, pelvis,
and also into the glute buttocks lower back a little
bit differently. So, five second hold, I'm just going to
relax and then I'm going to go just a little bit more and then
repeat the goal is to go pretty much straight all the way out
kind of like a nice arch so working your way out like this
go as far as you can if you're not able to go completely out
over time you should be able to get a little bit more
flexibility and hopefully be able to get it out once you go
as far as you can outwards what I'm going to do is then go in
reverse and then just repeat so each time I'm just going a
little bit further with it a nice five second hold until I'm
all the way back forward again. At that point, see how your hip
is feeling. If you feel like you need a little bit more, do
another set but when you're done on one side, I do
recommend doing it on the other just to keep them in balance. A
note with this one too, if you do feel like one certain angle
like let's say right here for me, just hits that tightness
around the hip a little bit more, make note of that, throw
more repetitions in and really just try to stretch into it
with each repetition, just a little bit more hopefully
unlock the hip, get rid of that muscle tightness, and get a lot
of pain relief. This is what I'd like to call the all-in-one
hip opener. If you're looking just for a nice daily exercise
to be able to open up and keep the hips mobile, here is one
that you're going to want to check out. It's three different
movements. The first one, what we're going to do is a
butterfly deep hip opener. Let's go next to a wall or a
door for these exercises. What I'm going to do is lay flat on
my back just this and I'm going to put my feet flat
against a wall or a door. Let's slide our feet together and
then slide them down towards the floor. The more that you go
down, the more that you're going to feel a stretch happen
into the hips. We want to go down as far as we can and then
from there, once we can't go any further with it, I'm then
going to take my hands, place them on the inside the knees,
and then I'm going to press my feet together while I take my
knees outwards. This will create that butterfly stretch.
You'll feel it into the inner part of the legs, into the
groin but more importantly, into the hips. Really focus on
feeling it into the hips. Once we hit a very deep stretch, we
want to hold this one for about 20 to 30 seconds. Do nice,
slow, controlled breathing also. From there, you can relax
and take a breather. On the next rep, just try to open up
the hips a little bit more by taking the knees outwards. You
want to do this for about three to five repetitions. In the
second part, we're going to focus on what is known as a
figure four or if you're in the yoga, it is known as a pigeon
pose. So, I'm going to position my body to the point where my
knees are roughly at about 90 degrees. My feet are going to
be flat against that wall. I'm going to take one leg up like
this, take the ankle and rest it over the other side's knee.
So, when you look down, it should look like a nice figure
four is being formed with your legs, that's the name. So, with
this one, what I'm going to do is take my left hand and Place
it over my left knee or whatever leg is on top. You're
going to take that side's hand, place it over the ankle for
stability point. Press into it just a little bit and that will
cause that to lock down so it won't move. I'm going to take
my other hand, my right hand and place it on my right knee.
The movement is very easy. I'm going to press my knee right
here, the top knee towards the door. When you do this, you're
going to feel a deep stretch into the glute buttock. You're
going to feel it into the hip, lower back, and also into a
muscle known as the piriformis which is a big instigator of
back pain. It can cause what is known as pseudo sciatica,
sciatica-like symptoms. Once you hit that very deep,
comfortable stretch, let's hold this one right here for about
20 to 30 seconds. From there, you're just going to relax,
take a breather, and then you're going to repeat this
three to five times. With each rep, try to stretch into it
just a little bit more. If you want to take this one to the
next level, what you can do is keep this position but take
your hands go through the hole in your leg and then grab the
back of the thigh of the leg that is pretty much furthest
away from you or touching the wall. From there, what I'm
going to do is just lift that leg up and then bring this leg
towards me. So, I'm just kind of pulling it towards me
and when you do this, it is a very, very, very deep stretch.
You'll really feel it into the hip. Again, 20 to 32nd holds.
When you need a breather, just rest your leg back on the wall
or the door and then repeat this three to five times. I do
recommend doing this on both sides too just to keep them in
balance. The next one, what we're going to do is slide back
just a little bit and I'm going to bring my legs back like this
to the point where my hips, my knees are kind of in a nice
straight line, knees are bent roughly at 90 degrees. We're
going to help open up the hips with some gravity. So, this
one's very easy. Kinda like a windshield wiper. I'm just
going to allow one side to come down like this. The key is I'm
going to take my lower back, press with my lower back into
the floor and then I'm just going to allow my leg to just
gently come down. I do not want to focus on trying to activate
the glute or buttock with this. So, you want that nice and
relax across the pelvis. Just allow the leg to go down. When
you do this, you're going to feel a very good stretch into
the hip. Hold this one right here for about 20 to 30
seconds. Come back up, relax, and then just do this three to
five times with each repetition try to drive that knee down
just a little bit further. You'll really feel a very good
stretch into the groin with this one too and when you're
done on one side, just switch to the other but all three of
these motions, they're just really wonderful at working the
hip and all of the muscles around that and it's just a
good daily mobility exercise. This hip exercise is also going
to work the back. So, you kind of get a two for. We're
going to start off on all fours just like this. If your
mattress is firm enough, you can do it in bed but I do
recommend doing it on the floor. So, the first part is
very easy. What I'm going to do is take my feet. I'm going to
place them together and then I'm going to slide my knees
outwards. The more that we slide our knees outward, the
more that you're going to feel a very good stretch into the
front part of the leg right here off the side also into the
groin but more importantly, you'll feel it into the hips.
So, really focus on feeling it into the hips. From there,
we're going to do a rock back. So, I'm going to tuck my chin
towards my chest and then, rock my whole body while trying to
keep my back straight as possible towards my heels. So,
it's kind of taking my butt down towards my heels. The more
that we go down, the more that you're going to feel that
stretch intensify. I really feel it into the groin and into
the hips. Once we had a very deep stretch, let's hold this
one for about 20 to 30 seconds Do nice, slow, controlled
breathing also. Just let that tension out. From there, what
I'm going to do is then rock forward as much as we can. When
we do this, you're going to notice that the front part of
the leg, the hip flexors get hit. So, we really want to
concentrate on feeling those muscles in the part of the
legs. Again, hold this one right here for about 20 to 30
seconds. and then I'm just going to relax and take a
breather. If we want to take this one to the next level,
what we can do while we're doing the rock back like this
is to incorporate a reach. So, instead of going straight
forward with it, I'm just going to reach off to one side and
you'll notice that whatever side that you're leaning
towards, in this case, my right, you're going to feel it
intensify on the opposite side. So, I really feel it into my
left hip right now. It feels really good. I just hold this
one right here for about 20 to 30 seconds. I just relax and
then I just go towards the other side and repeat but give
this one a try. It really helps if you have a little bit more
hip pain off to one side but I try to do this whole circuit
rocking backwards and forwards for about three to five reps
and with each repetition, I really just try to stretch into
it just a little bit more to challenge those muscle open up
the hip and just hopefully get a little bit more pain relief.
This is what I'd like to call the big stick hip opener. We
just need something long and sturdy. I'm going to be using a
broom stick. You can also use something like a PVC pipe. If
you don't have any of that, go out in the yard, grab a big
stick. Let's start off on our back like this. You want a
stick that is long enough that you can raise one leg up, place
the stick behind the knee and then hook around it with your
foot and toes and then have enough of a handle that you can
move the leg inwards and outwards. I really like this
exercise because you can control it very slowly
including the depth of the stretch and it's going to put a
lot of good motion into the hip focusing on internal and
external rotation. Two movements that can become achy,
painful with hip arthritis. So, let's start with inwards or
internal rotation. I'm going to take my handle right here and
I'm going to take the stick inwards. The more that we go
inwards it, the more that you're going to feel a very
deep stretch off to the side of the hip. Once you hit that very
deep but comfortable stretch, you want to hold this one right
here for about 20 seconds. From there, you're just going to
relax, take a breather. On the next repetition, stretch into
it just a little bit more. Always focus on trying to get
more flexibility into the hip and hopefully reduce a lot of
muscle tightness but I try to do this for five complete
repetitions. From there, I focus on external rotation of
the hip. So, I'm take my stick outwards like this. You'll
notice the hip just gets hit a little bit differently. Again,
hold this for about 20 seconds, relax, take a breather, and
then repeat this one up to five times and whatever you do on
one side, always switch to the other to keep them both in
balance. If the exercises helped you, please support us
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so much for watching!