3 Stretches to Reduce Hip Pain

3 Stretches to Reduce Hip Pain


Hi, my name is Marc Albano. I’m a physical therapist here at the outpatient physical therapy clinic at Sharp Grossmont Hospital. I’m going to show you a few hip exercises
that can help strengthen and support your hip as well as help improve flexibility and
range of motion. First off, keep in mind that everybody is
different. So while I’m going to be showing you a few basic exercises that could help a lot of people, it’s best to consult your physical therapist
or your doctor first to determine which exercises are specifically most appropriate for you. The first exercise that I want to show you
is called the hip flexor stretch. Think about how often you spend a day with your hips flexed like when you are sitting. This exercise is something you can do pretty much anywhere and I’ll need Dan to help demonstrate. One of the functions of the hip muscles is
to help stabilize your leg when you walk, especially when you take a step and you stand on one leg momentarily. An exercise that can help with this is called the side lying clam. You can do this exercise in the comforts of your own home. While keeping the pelvis steady and the feet together slowly open up your knees, hold it there for one second and then return back
down. When you do this exercise, be sure to keep the pelvis steady and make sure it doesn’t roll back. I recommend starting out with three sets of 10 per day with this exercise. Doing this exercise helps strengthen the glute muscles, which are attached to your hip. Here’s another very helpful hip exercise,
again, which you can do in the comforts of your own home. They’re called bridges. First, start off by laying on your back, bend your knees to this point. Have your hands down on the bed or table. Next, contract your glutes and slowly raise your hips up. This creates a bridge underneath your body. Hold that there for a second and then lower yourself back down. I recommend starting out with three sets of 10 of these exercises per day. Strengthening these glutes helps you strengthen the muscles that extend your hip. The hip flexor stretch, the side lying clams
and the bridges are exercises that could help strengthen and support your hip as well as
improve flexibility and range of motion. They could also help you decrease hip pain.

89 Comments

  • Rebekah Powers says:

    Wow I felt relief from the first set of these, thankyou

  • Emilio Ortiz says:

    The second exercise relieved a lot of pain I was having in my left hip first try

  • Elephone Taelephant says:

    Thank you. I felt much better almost immediately. As I had previously dislocated my ankle I cannot use gym facilities yet, so finding exercises that work for me without putting much strain on my ankle is a godsend:)

  • Haifa Khan says:

    Anyone knows about best neuro sergeon in islamabad/ rawalpindi?

  • Johnnie Boy says:

    Absolutely great exercises. Thank you so much for posting these videos! 🙂

  • elainebarringer Elaine says:

    Omg I had a really bad cramp on my hip and I tried the exercises for the first time and it helped so well thank you so much like I love you 😢💗 it helped me alot

  • elainebarringer Elaine says:

    The last one helped me alot

  • elainebarringer Elaine says:

    Ima subscribe just for that 💜

  • Gagan Deep says:

    Pregnant lady can try this exercise

  • Mighty Queen says:

    I sprained my hip second time while exercising 😑

  • Lyn Wilcock says:

    Second one relieves my pain diagnosed osteoporosis arthritis in right hip.

  • nievesl315 says:

    My hubby endures back and neck pain and is having issue assisting his legs, however when I discovered this back pain guide, "Kenzαnο αyb" (Google it), all the pointed out complaints are fixed appropriately. He said it is comfortable and he actually likes it for his back when resting. .

  • Pokémon Sensei says:

    When I do the 2nd exercise My hips start cramping. What might be wrong with my hips or am I just doing the exercise wrong? Pls and thank you!

  • Lucy lu B says:

    It helped me I pulled a muscle st the gym but it’s so much better after those stretches

  • Mark John Sapico says:

    You can also learn how to loosen tight hip flexors here https://ckk.ai/MJqA cheers!

  • Donna Mays says:

    Have osteoporosis in my spine, and scoliosis. Hips are fine but have bursitis in right hip and taking arthritis meds. Hoping the second one will help.

  • Praveena Kilari says:

    Per day how many times nd how many days we should do this

  • Linda Jeffery says:

    Thank you SO MUCH, I had a lot of pain in my left hip for years & these helped me especially the 2nd clam exercise!! I'm feeling a lot better just 1st time doing these!! Very Grateful!!

  • Bennet Colwell says:

    I’m 15 I should have to be watching these videos but here I am

  • c m says:

    Thank you! I feel a bit better already, with one set.

    Over 50, did too much lifting, bending, jogging, crouching today at work. Ended up with lower back pain, and the left side muscle kind of seized up.

  • Josco31 says:

    Thank you!

  • welly impang says:

    Woww amazing it was really effective thank u so much

  • Palvi Bhardwaj says:

    Its very helpful.. Tq

  • Noor Mohamed says:

    Thanks

  • K English says:

    Thanks i hurt my hip at the first day of soccer tryouts I really need to get batter for the last day of tryouts

  • K English says:

    My hip pops whenever I try to stretch it and it hurts

  • Jacks Wilson says:

    I can't lay on my left side

  • Dean Doyle says:

    Saliently, two of these AREN'T stretches

  • Dark Side says:

    I'm 13 year old rugby player I don't feel pain while doing first and third stretches but I do feel pain on second stretch what should I do?

  • Dark Side says:

    Oh shit I just did one set and I run slightly faster but it still hurts a little but not like the first time people do second stretch OMG I love you doctor I finally can run

  • Dato Kabulashvili says:

    3 days in and pain is almost gone

  • Gordon Wallis says:

    You might find this approach interesting,? It’s different. Works instantly. https://youtu.be/jzQtosIgGps

  • Ivystream The Warrior says:

    Would these be good for my past hip dyspracia? I’ve had it ever since I was a baby, it got worse and worse so I had to have another surgery a few years ago, I got 3 some nail type rods in my hip. I still get terrible pain and nothing really works. I’m also a swimmer, and I can’t do breaststroke kick(like an open movement of your legs) because it hurts so bad. (and I have a high pain tolerance, this is really the only thing that hurts me) any tips?

  • Jennifer Colyar says:

    The first exercise you showed on this video just changed my life!

  • rajsharma20278 sharma says:

    Hello sir i have back pain only right side and full leg some time this pain ao high rande i cant nt walk

  • Shelley Buchholtz says:

    My aunt is actually struggling alower back pain, normally in the beginning the morning. I delivered this particular lower back pain guidebook, "Kenzαnο αyb" (Google it) to her and she observed the main difference the next early morning. The guideline has really amazed her. .

  • we tube says:

    Nice and helpful exercise.
    Hip Flexors : The key to Strength and Vitality
    The "Hidden Survival Muscle" In Your Body Missed By Modern Physicians That Keep Millions Of Men And Women Defeated By Pain, Frustrated With Belly Fat, And Struggling To Feel Energized Every Day…
    https://www.urhealthstaff.com/hip-flexors-the-key-to-strength-and-vitality/

  • Vicky Lambert says:

    Hi! I helped move my daughter into her 3rd floor dorm 15 years ago. My hips have hurt because of that for years. It would come and go. When I’d start walking again, bursitis returned. Now I’m 60 and my bursitis is SCREAMING at me. I’ve gained weight and also tore my meniscus walking my new 100 lb lab. Can’t wait to try these. Been taking Aleve too long. Also starting Pilates next month! Will update later. Thank you!

  • Loser Boi says:

    The first one absolutely blew my mind :O
    Thanks!

  • Eve Mcardle says:

    Bad for discs will put you inhospital

  • Leena Crono says:

    OMG… I did the first move, n suddenly my pain has gone.. thank u so much!!

  • Panini Bread says:

    I’m only 9 I shouldn’t be watching this

    Edit: It worked!! Thank you so much!!

  • Shelley Buchholtz says:

    I`ve searched for a back pain remedy for couple of months and also this back discomfort guideline, "Kenzαnο αyb" (Google it) matches me flawlessly. I could now sleep with out experiencing that pain with my back. I like this particular guide. It`s good and just what I was searching for.. .

  • plumeria66 says:

    The last 2 exercises are good for the knees too.

  • bee bee says:

    you look like thai very nice face

  • Tripp Courtney says:

    During bridges you should not elevate past pelvic neutral

  • Yunis Ananingsih says:

    Every step feel very painful for me start last night.just trying few minutes ago I felt so much better… will trying again until the pain gone away.thank you so much 🙏😊

  • Dave Getch says:

    How to warm up before stretching hips

  • Ramya R says:

    Hi sir,
    I have slipped disc problem in L5-S1 i have little back pain and so much of pain in groin area i cannot walk properly….
    Kindly help me… is this exercise will cure my groin area pain…

  • Marta Alicia Rivas, MBA HSU Faculty Program says:

    Hi, I really appreciate your vi video. I have been getting hip anterior pain on my hip joint and today was bad. These made it go away for the time I did the bridge. I will heed your advice.

  • kerisha mudaly says:

    Not even 20 but I'm here with back and joint pains

  • Alka Singh says:

    I am of 13 and I am having this pain by doing gymnastics

  • James Garcia says:

    What kind of table is that

  • Sh St says:

    Having terrible left hip pain. Did the exercises and will be trying to remember to do them each day

  • Stephanie says:

    I'm 18 and I feel like an old lady

  • Don’t look At me says:

    I got a bike injury and a pole hit my hip, it hurts really bad and I’m scared any tips? 🙁

  • Teri Pendley says:

    I was relieved by the first exercise!!!! The other two helped

  • Nicole Lonnie says:

    I was enduring low back pain while trying to sleep at night. Because of my sleeping position, I made my hips out of its natural position. This lumbar pain guideline, "Kenzαnο αyb" (Google it) that I`ve lately found has made wonderful things to my condition. Will no longer waking up several times at night with lower back pain..
    .

  • Jame Andy says:

    I truly adore this back pain guide, search Google "Kenzαnο αyb". Overall, I only say this can help keep my knees, hips and back all aligned properly. I get out of bed with 0 % pain when utilizing this. I have actually had great developments using my knees since making use of this..
    .

  • Adrian Garcia says:

    I play football and this helped so much

  • Jimmy Vu says:

    Can you post videos on QL tightness and how to relieve that?

  • S-_-Mistirius says:

    I’m 13 and have right hip pain when I run

  • 草莓 Strawberii says:

    i have this horrible pint hat gets worse when i bend my leg to the side. like i feel like if i popped my hip it would go away but it hurts too much

  • Giri prasath says:

    The 3rd exercise is very effective one i felt so much relaxed after doing it for a week. Thanks

  • im_a_avocado :3 says:

    I’m 12 and my left femur joint gets stuck all the time and tomorrow is my ballet exam my mom was supposed to take me to a pediatrition a MONTH ago so I could get exercises to help it from getting stuck

    But guess who didn’t get and appointment my MOM

    I’m so mad cuz I can’t do 2 full exercises because of it ugh

    😡

  • Siddharth Ra. says:

    I am suffering from 4 year's of ri8 heap.. Many exercise did..
    But not relief

  • savage toast says:

    The bridge = helpful

  • Shreya Khanna says:

    I was crying with the pain for 2 days and these exercises eased it to bear the pain for now, thank you for the short and simple video

  • Nicole Lonnie says:

    Lower back pain and also tightness is an everyday struggle for me. I`ve tried making use of typical guide however it did not really help. On the other hand, using this back pain guideline, "Kenzαnο αyb" (Google it), was able to cure my back tightness considerably. It is quite cozy. Good guide, strongly recommended..
    .

  • Markus Lucas says:

    I definitely adore this back pain guideline, do a google search "Kenzαnο αyb". Generally, the position of my knees, hips and back is kept because of this. As I wake up early in the day, I don`t feel pain any longer. The condition of my knees has drastically enhanced since I began using this..
    .

  • playboiii says:

    i fell off my skateboard and landing on my hip side its been hurting since hopefully this works lmao

  • Don Duch says:

    This arthritis treatment solution “Rοngοdο Ruzο” (Google it) is certainly the best item I have ever used for my arthritis joint pain. It is a wonder. I am old and fairly active, work full-time, keep a vegetable garden here in South Florida, execute a lot of lifting and carrying bags of soil and fertilizers, plus harvesting and pruning. .

  • Kristine Rodriguez says:

    Getting to sleep at night is quite difficult for me simply because of my lower back pain. I love to sleep on my side and this was throwing my hips out of alignment. This lumbar pain guide, "Kenzαnο αyb" (Google it) that I`ve lately discovered has made wonders to my condition. Thanks to this guideline, gone are the sleepless nights because of my back pain..
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  • Shelley Buchholtz says:

    Google “Kenzαnο αyb” back pain guidebook to find out why it’s beneficial. It substantially treated my serious back pain induced by a recent injury. I had been able to position well in my side or back, relieving some of the spasms. .

  • Brian Bogosian says:

    There's absolutely no need for music in this videol

  • Kayla Ali says:

    Hey dude, pull my leg! XD XD XD

  • Cvnfess says:

    I hurt myself during jiujitsu and idk what to do

  • Dawn Recon says:

    I ran too fast without stretching

  • Callihan Hopwood says:

    You should go to Unflexal Workouts website, the best workout instructions.

  • Nicole Lonnie says:

    Right after making use of this program, my sciatica pain has been healed. Find out more about this particular back ache guidebook by search for “Kenzαnο αyb” on Google. Using this, one could rest in different postures. I now feel relaxed with my hip pain already removed. .

  • Alien Factor says:

    Thank you

  • Andrew Smith says:

    Thanks! My hip started hurting out of nowhere. The second exercise hits the spot!

  • Billæ Eyelash says:

    the fact that im 13 and my hip hurts worse than falling off a roof is sad

  • carada07 says:

    Dealing with arthritis is simply some thing my husband and I believed we would need to learn to live with. Until we found this arthritis treatment “Rοngοdο Ruzο” (Google it). I have tried a lot of treatment plans, however this is the best one for keeping major and minor aches away. .

  • Jimmy Lee says:

    One day i just woke up and i could barely walk and then 3 days after i went down the stairs to get a drink and it took me 20 minuts to get back up them this pain is in the joint its at its worst when i wake up or when i go to sleep does anyone know whatbit could be i have had it for 4 days

  • larry thomas says:

    thanks!

  • wonder woman says:

    1:20 is for hamstrings not the hip!

  • beauty and lifestyle hacks says:

    You saved me thanks… I did the second one cause i was already n bed n screaming in pain.. And boom this works 😍💜🔥🔥

  • Pete First says:

    These aren’t stretches dude. Bad title.

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