If you’re already in pain, Dr. Gross recommends seeing a physical therapist. Hip stretches will surely be part of your prescription, but having a physical therapist guide them will ensure they are performed in a way that does not make your pain worse. To prevent hip pain or stiffness, hip stretches can help. This, Dr. Roth explains, is because they improve range of motion.
Dr. Roth adds, “However, to achieve lasting gains, in my experience, combining stretching with strength training is a good overall approach. Hip strength training should include multi-plane compound movements such as squats, step ups, bridges and deadlifts.
Hofstra University professor of physical therapy Yasser Salem, PT, PhD, MS, NCS, PCS, says other forms of exercise, including walking, running, cycling, yoga and Pilates, are also useful. “Active people are less likely to have tight hips,” he explains. In fact, Dr. Salem says that before or after a workout is a great time to spend five minutes performing hip stretches. But he adds that you can also do them when it suits you best.
Don’t know how to make them? Below are 10 PT-approved hip stretches.
10 hip stretches to do at home
1. Sitting cross-legged
A simple way to tell if your hips are stiff is to try sitting on the floor, “crisscross applesauce” style. If you can’t get in easily, your hips may need to be released. Dr. Salem says that sitting cross-legged this way can help with hip mobility, so try sitting this way when meditating or watching TV.
1. Sit your butt on the floor and place your legs in front of you.
2. Bend your knees and place each foot under the opposite knee.
3. For a deeper stretch, place one foot on the opposite knee.
2. Prone pressures
Both Dr. Salem and Dr. Roth recommend this hip stretch, which is similar to a cobra pose you might have done in a yoga class. Besides being a great stretch for the hip flexors, it also stretches the lower back, helping to prevent lower back pain.
1. Lie on your stomach and place your hands directly under your shoulders, palms flat on the floor.
2. Press up by straightening your arms. Keep your hips pressed against the floor as your upper body is lifted. Hold this stretch for one full breath.
3. Gently lower your back. Do 10 repetitions.
3. Door Hamstring Stretch
The hamstrings are key hip extensors, so if your hamstrings are tight, it will absolutely impact your hips. Improving the flexibility of your hamstrings helps increase the range of motion in your hips. That’s why Dr. Roth is so fond of this hip stretch, which targets both the hip flexors and hamstrings.
1. Lie on your back near a door. Keep one leg flat on the floor in the open doorway while raising your other leg against the wall.
2. Push your heel into the doorway for 15 seconds. Relax. Do two to four repetitions.
4. Hamstring Slips
Dr. Roth says another way to relax the hamstrings (and therefore increase hip range of motion) is to do hamstring slides. He says it’s a good dynamic stretch to do before exercising. Having basic discs on hand makes this exercise easier, but you can also use dish towels.
