7 Best Exercises For Hip Pain & Mobility

Sitting too long at work, or a hard session in the gym, and all too frequently, the result is tight hips and hip pain. It’s a common complaint, especially as we get older, but hopefully, these hip stretches and exercises will ease your hip pain and improve your hip mobility. These are the exercises I like to do when I’ve been working at a desk for hours, and oh, the sweet relief can be immediate and immense.

You may find some of these exercises difficult at first. The aim is gradual improvement. Work with your body and stop when you feel resistance. Work with what you can do, and in time, you’ll find your hip mobility improving and the muscles and tendons surrounding your hips getting stronger.

What Are The Benefits Of Hip Opening Stretches And Exercises?

Tight hips will affect your whole body, from your lower back to your knees and ankles. Got a twinge in your knee? It’s often a tight hip restricting your movement, which can cause your knee to twist and absorb too much stress.

When your hip flexors and glutes are tight, they can cause the lower back to arch excessively, putting stress on lower back muscles and ligaments. Often stretching out your hips will ease your lower back.

Yogis believe we store pent-up emotions and negativity in our hips. Stretching and releasing stress in your hips can have a profound effect on your emotions, providing a sense of release and calm.

What Makes Hip Pain Worse?

1. Sitting for too long is probably the no. 1 culprit. If you work at a desk, try to take regular breaks.
2. Overstretching – yes you can have too much of a good thing. Don’t push beyond the point of resistance.
3. Poor posture.
4. High-impact activities. I’m a great believer that jumping and other high-impact activities are still essential as you get older. But ease into it!
5. Overdoing it in the gym or other weight-bearing activities.
6. Excessive weight gain. If you’re carrying a lot of excess weight, you’re at increased risk of osteoarthritis.
7. Poor ankle mobility. If your ankles are rigid, it’s going to affect how you walk and ultimately your hips.

When To See A Health Professional

If your hip pain persists, it’s stopping you from sleeping or doing normal activities, it’s best to see a doctor or health care professional.

7 Hip Pain Exercises

Stretch and strengthen your hips, including your glutes, abductors, and psoas muscle, with these hip pain exercises.

1. Leg Lifts

This is one of the best exercises for activating your glutes.

1. Start on all fours with your body weight distributed evenly.
2. Bring your right knee into your chest, tucking your head in, then raise your head and push the leg back and up, squeezing your glutes and hamstrings as you lift.
3. Bring your right knee back into your chest and repeat for 10 repetitions before starting again with your left leg.

2. 90/90 Push Backs

This exercise I’ve borrowed from Tom Morrison. If you want to reach old age and still be able to move, I highly recommend his mobility program.

1. Start on the floor with your right knee in front and your legs in a 90 – 90 shape, each leg forming a 90-degree angle.
2. Keep your body as close to upright as possible.
3. Raise your rear leg and push back the rear foot parallel to the ground.
4. Bring back into the body and repeat keeping the rear leg off the ground throughout the set. Repeat 10 times, then repeat the set with your left knee in front.

Regression: Use a hand to support your body.

3. Bridge Pose

Bridge pose helps to improve posture, release tight hips and relieve back pain.

1. Start by lying on your back with your knees bent and your feet hip-width apart.
2. Keep your arms at your sides, palms down.
3. Inhale and push your hips to the ceiling, keeping your head and shoulders flat on the floor.
4. Make sure there’s no tension in your neck.
5. Hold the position for a few moments, breathing deeply before exhaling and gently lowering your hips to the ground.

4. Squats

The squat is an excellent exercise for improving your hip mobility. Everyone has a different squat position. Some people can easily sink into a low squat, but for others, it’s a much higher squat with their thighs parallel to the ground. Just go as low as possible.

1. Stand with your legs just over hip-width apart, feet flat on the floor.
2. Keep your back straight and your chest upright.
3. Bend at the knees and squat down as far as possible.
4. Drive through your heels to return to the standing position.
5. Repeat 10 to 15 times.

5. Half Pigeon Pose

This is an excellent yoga pose for stretching the hips and lower back and improving flexibility in the hip flexors.

1. Sit on the ground, bending your front leg at the knee and stretching your back leg out behind you.
2. Bring your hips forward, and rest your front shin on the ground parallel to the edge of your mat.
3. Keep your weight centered over your hips and your hips squared. Your back leg is straight, and your toes are pointed straight behind you.
4. For a deeper stretch, fold over your front leg into a full Pigeon Pose.

6. Supine Pigeon Pose

This is one of the best exercises for relieving hip tightness. Release your glutes, open up your hips, and alleviate sciatic discomfort.

1. Roll onto your back with your feet down and knees up.
2. Take your right ankle and place it over your left thigh.
3. Bring your left leg up towards you, interlacing your hands around your leg. Breathe deeply.
4. For a deeper stretch, pull your lower body towards your upper body. Repeat on the other side.

7. Fire Hydrants

This bodyweight exercise strengthens the gluteus maximus while opening up your hips.

1. Start on your hands and knees with your shoulders stacked above your hands and your hips above your knees.
2. Engage your core and lift one leg away from your body, with the foot flexed, keeping the knee at 90 degrees.
3. Lift the leg as high as you can without rotating your hips. Lower back down, keeping your hips level.
4. Complete 10 to 15 reps and repeat on the other side.

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