Hip pain can be a significant source of discomfort, and it can hinder your ability to carry out daily activities. Fortunately, you can use stretches to relieve the discomfort.
Stretches can be done at home without any special equipment, and they can be an effective way to ease the pain.
Here are some stretches that anybody with hip pain can try at home daily.
- Hamstring Stretches – Hamstring stretches can help to lengthen the hamstrings, which can relieve tension in the hip area. To do this stretch, sit on the ground with both legs straight out in front of you. Bend one knee and place your foot flat on the ground next to your butt. Reach for your toes with your hand and hold for 15-20 seconds. Repeat on the other side.
Hip Flexor Stretch – Hip flexor tightness is often caused by a sedentary lifestyle, which can lead to hip pain. The hip flexor stretch can help to reduce the pain associated with tight hip flexors. To do this stretch, kneel on one knee with the other foot on the floor in front of you.
Push your hips forward until you feel a stretch in your hip flexors. Hold for 30 seconds on each leg when first waking up in the morning for about two weeks or until symptoms subside. Then, hold for 30 seconds at night before you go to bed to maintain the muscle length.
Gluteus Medius and Minimus Stretch – The gluteus medius and minimus stretch targets the muscles that are located on the side of your hip. To do this stretch, lie on your back with your knees bent and your feet on the ground.
Cross one ankle over the other knee and pull the knee towards your chest. Hold for 20 reps on each leg when first waking up in the morning for about two weeks or until symptoms subside.
Adductor Longus and Brevis Stretch – The adductor longus and brevis muscles are located in the inner thigh and can cause hip pain when they are tight. To do this stretch, sit on the ground with your legs extended straight out in front of you. Bring the soles of your feet together and pull your heels in towards your body.
Gently press your knees towards the ground until you feel a stretch in your inner thighs. Hold for 30 seconds on each side when first waking up in the morning for about two weeks or until symptoms subside. Then, hold for 30 seconds on each side before you go to bed at night to maintain the muscle length.
Lastly, sitting for extended periods can be a major contributor to hip pain, so it is important to get up and walk around the office or house with good posture. Poor posture can cause the hip flexors to shorten and tighten, leading to pain and discomfort.
If you have any concerns about hip pain, contact Marchese Integrative Practice today at (718) 899-5433 to learn more.