These moves may help you feel better.
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| | | | | It's that time of month again! Yep, you guessed it: We're answering one reader's health question in another edition of our series "You Asked, We Answered." Someone recently asked which exercises they can do to relieve hip pain — no gym equipment needed. Today, we'll show you some moves you can try to help improve your mobility or find some relief. | | | | | | | Thanks for being here,
Morgan Mandriota
Newsletter Editor, Healthline |  | | Written by Morgan Mandriota
February 10, 2025 • 3 min read | | | | | | | |
| |  | | | Looking to relieve hip pain? Try these stretches and exercises | | Injury, inflammation, muscle strain, arthritis — hip pain stems from many causes. Most of the time, (gentle) flexibility and strength exercises can help you find relief. Below, learn how to do three different stretches that can help strengthen your hips, improve mobility, and reduce tension. | | ⚠️ Before you begin: Consult with a doctor to make sure you're not at risk of aggravating your symptoms, especially if you've had a hip replacement. Once you're good to go, you'll want to start slow and gentle. While these stretches may feel uncomfortable at first, you should stop immediately if you feel any pain. |  | | To strengthen your hip muscles and better support your hip joint, try hip extensions: | - Find a spot where you can stand upright while holding onto something for support, such as the back of a chair, a table, or a wall.
- Stand with your feet shoulder-width apart and your arms extended out in front of you holding onto your support.
- Keeping your right leg straight, lift your left leg backward without bending your knee.
- Lift the leg as far as possible without causing discomfort, then clench your glute tightly.
- Hold the position for 5 seconds.
- Repeat this stretch 5 to 10 times on each leg.
- Once you feel comfortable, you can try attaching small ankle weights to increase resistance.
|  | | After a warm shower or bath when your muscles are most relaxed, do knee lifts: | - Lie on your back, and extend both legs flat on the floor.
- Keep your left leg straight while pulling your right knee up toward your chest.
- Place both hands on top of your right knee to help pull it (gently) toward your chest.
- Hold the stretch for 10 seconds while inhaling and exhaling slowly.
- Let go of your right knee and gently lower your right leg back toward the floor.
- Repeat this exercise 5 to 10 times on each knee.
- Try this 3 days per week. Once this feels comfortable, try it daily.
|  | | To stretch the muscles around your hip joint and help reduce stiffness, try double hip rotations: | - Lie flat on your back with your knees bent and your feet flat on the floor.
- Extend your arms out to the side in a T shape.
- Keeping your shoulders flat against the floor, lower your knees to the left as far as they'll go. You may not be able to rest them on the floor, and that's OK!
- Rotate your head to face the right.
- Hold this position for 20 to 30 seconds.
- Slowly return both your head and knees to the starting position.
- Repeat on the opposite side.
| | | | | | | | | | Stretch support | | | | | | |  | | Gaiam Premium Yoga Mat | | Whether you're trying out those hip stretches or going to a yoga class, using a high quality mat can help cushion your body and add some stability to your poses. Gaiam is a classic mat brand that I use for morning stretching and meditation sessions. It comes in different colors and patterns, too, from mandalas to mountains. Pick your favorite, and start stretching! | | | Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health. | | | | | | | | | | | | | | | | | How did you feel about this newsletter? | | | | Email wellnesswire@healthline.com with comments related to this newsletter or topics you'd like to see in future editions. The newsletter editors read every message that lands in our inbox — yes, really! We look forward to hearing from you. | | | | | | |
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