Happy Hips: Easy Exercises to Relieve Pain and Improve Movement

If you’re struggling with stiff or achy hips, you’re not alone. Hip pain is common, affecting people of all ages and activity levels, often making daily tasks like walking, sitting, or even sleeping uncomfortable. While the causes of hip pain can vary, some of the most common culprits include:

• Sedentary Lifestyle: Prolonged sitting can cause hip flexors to shorten and tighten, contributing to hip pain and mobility issues.
• Overuse or Repetitive Strain: Activities like running, cycling, or certain sports can place repetitive stress on the hip joint, leading to inflammation or irritation of surrounding tissues.
• Injuries: Sprains, strains, or direct trauma to the hip can cause pain and stiffness, especially if not properly treated.
• Aging and Arthritis: As we age, wear and tear on the hip joint can lead to conditions like osteoarthritis, which is characterized by pain, stiffness, and reduced range of motion.

Fortunately, many of these issues can be managed or even prevented with some basic lifestyle adjustments that incorporate simple exercises. Gentle exercises can work wonders for reducing stiffness, improving blood flow, and alleviating discomfort.

Regular movement can also help lubricate the hip joints by stimulating the production of synovial fluid, which can reduce friction between the bones and add to the long-term health of your joints. By incorporating simple, consistent exercises into your routine, you can break the cycle of pain and stiffness while giving your hips the care they need to stay strong and mobile into the future.

Easy Exercises to Relieve Hip Pain  

Before jumping into these exercises, it’s important to prepare your body for movement. A quick warm-up—like gentle marching in place or light stretches—can help loosen up your muscles and reduce the risk of strain. Similarly, cooling down after your routine with slow, controlled stretches can support recovery.

If you’re new to exercising, have a pre-existing condition, or are dealing with significant hip pain, it’s a good idea to check in with a physical therapist before starting. They can help assess your needs and guide you toward the safest and most effective movements for your hips.

Remember, these exercises are meant to feel gentle and beneficial. If something doesn’t feel right, stop and adjust, or reach out to a professional for guidance. Now, let’s get those hips moving!

Hip Flexor Stretch (Lunge Stretch)

This is a great exercise for the legs and glutes while reducing tightness in the hip flexors.

1. Stand with your back straight and your hips square.
2. Take a step forward with your right foot so you are standing in a split stance (You can place your hands on your hips or on your forward knee).
3. Bend your right knee to a 90-degree angle (Don’t let it bend past your toes). Your left leg is extended straight back behind you.
4. Hold the stretch for 20-30 seconds.
5. Return to a standing position and repeat on the other side.
   
   

Glute Bridge (with Optional Hip Modifier)

This exercise will help to strengthen your glutes and stabilize your hips.

1. Lie on your back on an exercise mat or soft surface. Keep your knees bent and your hands flat at your sides. 
2. Keeping your shoulders and feet flat on the floor, raise your hips, creating a straight line from your knees to your shoulders.
3. (Optional) At the top of this stretch, lift one foot off the floor. This causes your hips to flex.
4. Hold for 20-30 seconds. (Switch legs if doing hip flexor option)

Clamshells

This exercise targets hip abductors to address imbalances.

1. Lie on your side with knees bent and stacked on top of each other, hips and shoulders aligned.
   
   
2. Rest your head on your lower arm or a pillow for support and place your top hand on your hip for balance.
   
   
3. Keeping your feet together, lift your top knee away from the bottom knee (Avoid rotating your pelvis or rolling your body backward).
   
   
4. Hold for 1-2 seconds before returning to starting position.
   
   
5. Switch to the other side after a comfortable number of reps.

Standing Hip Abduction

This exercise is good for improving hip stability and strength.

1. Holding onto a chair or table for balance, stand with your feet shoulder-width apart.
   
   
2. Keep your knees straight and toes pointed forward. Pull your belly button in towards your back to protect your lower back.
   
   
3. Slowly kick your leg out to the side, leading with your heel.
   
   
4. Hold for a few seconds, then slowly lower your leg back to the starting position.
   
   
5. After a comfortable number of reps, repeat with the other leg.

Seated Figure-Four Stretch

This exercise is great for loosening up tight hip muscles and improving hip mobility.

1. Sit up straight in a chair or on the floor.
   
   
2. Cross one foot over the other knee.
   
   
3. Gently lean forward from your hips.
   
   
4. Hold the stretch for 20–30 seconds.
   
   
5. Switch legs and repeat.

Healthy, happy hips are essential for moving through life with ease. By incorporating these simple exercises into your routine, you can reduce stiffness, improve strength, and support long-term joint health. Remember to warm up before you start, listen to your body, and seek professional guidance if you’re unsure where to begin or if pain persists.

If your hips are holding you back or you’d like a personalized plan to address your specific needs, don’t hesitate to reach out to a physical therapist. Physical therapists are working every day to help people move better, feel stronger, and live pain-free. Contact us today to take the first step toward healthier, happier hips!