{"id":12331,"date":"2026-10-05T03:23:50","date_gmt":"2026-10-05T03:23:50","guid":{"rendered":"https:\/\/justpaste.in\/blogs\/6-simple-stretches-for-hip-pain-relief\/"},"modified":"2026-10-05T03:23:50","modified_gmt":"2026-10-05T03:23:50","slug":"6-simple-stretches-for-hip-pain-relief","status":"publish","type":"post","link":"https:\/\/justpaste.in\/blogs\/6-simple-stretches-for-hip-pain-relief\/","title":{"rendered":"6 Simple Hip Pain Stretches to Reduce Tightness and Improve Mobility"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Hip pain can make everyday movement\u2014from walking to sitting\u2014feel uncomfortable or even unbearable, but incorporating hip pain stretches may help relieve discomfort and then improve mobility.<\/p>\n<p class=\"wp-block-paragraph\">Whether you&#8217;re recovering from recent hip surgery, sitting for long periods, or just dealing with tight hip flexors, the right <a href=\"https:\/\/www.aafp.org\/pubs\/afp\/issues\/2014\/0101\/p27.html\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">hip pain<\/a> <sup>[1]<\/sup> stretches can make a world of difference.<\/p>\n<p class=\"wp-block-paragraph\">These simple stretches are designed to relieve tightness, increase mobility, and then reduce tension in your hip flexors, joints, and then surrounding muscles.<\/p>\n<p class=\"wp-block-paragraph\">However, they&#8217;re safe for all fitness levels, and then most require minimal equipment.<\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Tubing_Hip_Pull\"><\/span><strong>1. Tubing Hip Pull<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"678\" height=\"381\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2021\/11\/Untitled-design-16.jpg\" alt=\"Tubing Hip Pull- hip pain stretches\" class=\"wp-image-133093\" srcset=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2021\/11\/Untitled-design-16.jpg 678w, https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2021\/11\/Untitled-design-16-300x169.jpg 300w\" sizes=\"auto, (max-width: 678px) 100vw, 678px\" \/><\/figure>\n<\/div>\n<p class=\"wp-block-paragraph\"><strong>How to Do it: <\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Lie on your back with your left leg straight and then your body in alignment.<\/li>\n<li>Wrap a resistance exercise band or towel around the right foot.<\/li>\n<li>After that, have a partner gently pull the tubing, or anchor it securely to create tension.<\/li>\n<li>Keep your knee straight and hold for 20 seconds.<\/li>\n<li>After that, repeat on the other leg.<\/li>\n<\/ul>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Hip stretches to relieve pain are great for gently stretching the hip joint, muscles, and tissues. They help relieve hip flexor pain.<\/p>\n<\/blockquote>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Standing_Knee_to_Chest_and_Leg_Back\"><\/span><strong>2. Standing Knee to Chest and Leg Back<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div style=\"text-align:center;\">\n<video autoplay loop muted playsinline width=\"500\"><source src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2025\/10\/Standing-Knee-to-Chest-and-Leg-Back.webm\" type=\"video\/webm\">Your browser does not support the video tag.<\/video>\n<\/div>\n<p class=\"wp-block-paragraph\"><strong>How to Do it:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Stand tall, placing one hand on the wall for support.<\/li>\n<li>Lift your left knee toward your chest, <a href=\"https:\/\/www.lifelongwellness.org\/wellness-academy\/fitness\/exercises-for-bad-knees\/\" target=\"_blank\" rel=\"noreferrer noopener\">bend your knees<\/a>, and then gently press it with your hand.<\/li>\n<li>Then extend the left leg back to feel a stretch in the front of your hip.<\/li>\n<li>Return to the starting position. Perform 5 reps, then switch sides.<\/li>\n<\/ul>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Activates blood flow, stretches the hip flexors, and then warms up the upper body and glutes.<\/p>\n<\/blockquote>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_9090_Hip_Flexors_Stretch\"><\/span><strong>3. 90\/90 Hip Flexors Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div style=\"text-align:center;\">\n<video autoplay loop muted playsinline width=\"500\"><source src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2025\/10\/9090HipFlexorsStretch-ezgif.com-gif-to-webm-converter.webm\" type=\"video\/webm\">Your browser does not support the video tag.<\/video>\n<\/div>\n<p class=\"wp-block-paragraph\"><strong>How to Do it:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Basically, stand hip-width apart with feet flat to perform hip stretches to relieve pain.<\/li>\n<li>Step back with your right leg and then lower the right knee to the floor.<\/li>\n<li>Both knees should form 90-degree angles; shift hips forward to feel a stretch.<\/li>\n<li>Hold for 20 seconds. <\/li>\n<li>After that, repeat on the other side.<\/li>\n<\/ul>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Targets deep hip flexor muscle. &nbsp;Perfect for <a href=\"https:\/\/exercisesforinjuries.com\/5-anterior-pelvic-tilt-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">improving posture<\/a> and then relieving tightness.<\/p>\n<\/blockquote>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Standing_Hip_Flexors_Stretch\"><\/span><strong>4. Standing Hip Flexors Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"800\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2021\/11\/Untitled-design-17.jpg\" alt=\"Standing Hip Flexors Stretch- hip pain stretches\" class=\"wp-image-133112\" srcset=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2021\/11\/Untitled-design-17.jpg 500w, https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2021\/11\/Untitled-design-17-188x300.jpg 188w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/figure>\n<\/div>\n<p class=\"wp-block-paragraph\"><strong>How to Do it:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>From a standing position, step forward with your left foot.<\/li>\n<li>Keep the right heel elevated, right leg straight, and then knees bent.<\/li>\n<li>Engage core and then lean forward to stretch the hip flexors.<\/li>\n<li>Hold 20 seconds. <\/li>\n<li>After that, repeat on the other leg.<\/li>\n<\/ul>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Ideal for tight hip flexors, especially after sitting or workouts.<\/p>\n<\/blockquote>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Standing_Hip_Flexor_Stretch_with_Twist_Inward\"><\/span><strong>5. Standing Hip Flexor Stretch with Twist Inward<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div style=\"text-align:center;\">\n<video autoplay loop muted playsinline width=\"500\"><source src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2025\/10\/Standing-Hip-Flexor-Stretch-with-Twist-Inward.webm\" type=\"video\/webm\">Your browser does not support the video tag.<\/video>\n<\/div>\n<p class=\"wp-block-paragraph\"><strong>How to Do it:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Basically, repeat the stance from the previous stretch.<\/li>\n<li>Extend arms straight forward at shoulder width.<\/li>\n<li>After that, gently twist your upper body away from your back (extended) leg.<\/li>\n<li>Feel the pull in the hip joint. <\/li>\n<li>Return and then repeat 5 reps per side.<\/li>\n<\/ul>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Combines flexibility with spinal mobility. Excellent for sports medicine routines.<\/p>\n<\/blockquote>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Standing_Hip_Flexor_Stretch_Twist_Out\"><\/span><strong>6. Standing Hip Flexor Stretch (Twist Out)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div style=\"text-align:center;\">\n<video autoplay loop muted playsinline width=\"500\"><source src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2025\/06\/Standing-Hip-Flexor-1.webm\">Your browser does not support the video tag.<\/video>\n<\/div>\n<p class=\"wp-block-paragraph\"><strong>How to Do it:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Same stance, but now twist toward your extended right leg.<\/li>\n<li>After that, engage your core, arms extended, and hold briefly.<\/li>\n<li>Perform 5 reps on each side.<\/li>\n<\/ul>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Strengthens and stretches obliques and then hips\u2014great for rotation-based activities.<\/p>\n<\/blockquote>\n<figure class=\"wp-block-embed aligncenter is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\">\n<div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"BEST Hip Pain Relief Stretches Ease Hip Pain, Hip Injury, Hip Tightness\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/-pZIXCdZvbE?start=5&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div>\n<\/figure>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_These_Stretches_Matter\"><\/span><strong>Why These Stretches Matter<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"wp-block-paragraph\">Ignoring hip pain or hip flexor pain can lead to long-term complications and then reduced mobility.<\/p>\n<p class=\"wp-block-paragraph\">Incorporating these simple stretches into your daily routine can:<\/p>\n<ul class=\"wp-block-list\">\n<li>Reduce hip pain naturally<\/li>\n<li>Relieve tightness in your <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0003999302048748\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">hip flexors<\/a> <sup>[2]<\/sup> and hip muscles<\/li>\n<li>Increase blood flow and then range of motion<\/li>\n<li>Support recovery from recent hip surgery<\/li>\n<li>Protect against future injury<\/li>\n<li>Even just 5\u201310 minutes a day of these basic stretches can bring lasting relief and boost how your hip joint functions.<\/li>\n<\/ul>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>&#8220;<\/strong>Tight hip flexors are one of the most common and overlooked contributors to low back and hip pain, especially in people who sit for long periods. Regular stretching\u2014like standing hip flexor stretches or the 90\/90 hip stretch\u2014can significantly improve hip mobility, reduce discomfort, and prevent long-term issues with posture and gait.&#8221;<br \/>\u2014<a href=\"https:\/\/drjordanmetzl.com\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"> Dr. Jordan Metzl, MD, Sports Medicine Physician at Hospital for Special Surgery (HSS), New York City<\/a><\/p>\n<\/blockquote>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tips_for_Best_Results\"><\/span><strong>Tips for Best Results<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul class=\"wp-block-list\">\n<li>Always warm up before stretching.<\/li>\n<li>Perform each stretch slowly and then gently.<\/li>\n<li>Hold each position long enough to feel the benefit, but never force a stretch.<\/li>\n<li>Consult your healthcare professional or healthcare provider if you&#8217;re recovering from injury.<\/li>\n<li>For deeper relief, aim to perform more repetitions as flexibility improves.<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bonus_Tip_Add_a_Butterfly_Stretch\"><\/span><strong>Bonus Tip: Add a Butterfly Stretch!<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"wp-block-paragraph\"><strong>For seated flexibility, try the Butterfly Stretch:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Sit on the floor, bend your knees, and press the soles of your feet together.<\/li>\n<li>Keep your back straight and gently push your knees toward the ground.<\/li>\n<li>This enhances hip adductor muscles and supports the flexibility of the hip and groin.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Final_Thoughts\"><\/span><strong>Final Thoughts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"wp-block-paragraph\">Whether you&#8217;re dealing with hip pain from inactivity, overuse, or injury, these stretches to relieve discomfort are a low-impact, effective solution.<\/p>\n<p class=\"wp-block-paragraph\">Commit to these hip pain stretches, and you\u2019ll start noticing reduced tension, increased mobility, and a greater range of motion in your daily life.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https:\/\/store.exercisesforinjuries.com\/products\/sacroiliac-pain-solution-manual-and-dvd?utm_source=blog_efi&amp;utm_medium=blog_promo_graphic&amp;utm_campaign=monnov121_eblog_hip_pain_relief_sps_efisp\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"678\" height=\"356\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2011\/11\/Sacroiliac-Pain-Solution-Digital-Download.jpg\" alt=\"Sacroiliac Pain Solution Digital Download\" class=\"wp-image-68394\" srcset=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2011\/11\/Sacroiliac-Pain-Solution-Digital-Download.jpg 678w, https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2011\/11\/Sacroiliac-Pain-Solution-Digital-Download-300x158.jpg 300w\" sizes=\"auto, (max-width: 678px) 100vw, 678px\" \/><\/a><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span>Frequently Asked Questions <span class=\"ez-toc-section-end\"><\/span><\/h2>\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\">\n<summary><strong>How often should I stretch to relieve hip pain?<\/strong><\/summary>\n<p class=\"wp-block-paragraph\">Aim to perform hip stretches daily, especially if you sit for long periods or experience chronic hip flexor pain. Doing these simple stretches 5\u201310 minutes a day can help relieve tightness and improve blood flow to the hip joint.<\/p>\n<\/details>\n<p class=\"wp-block-paragraph\">\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\">\n<summary><strong>Can stretching help after recent hip surgery?<\/strong><\/summary>\n<p class=\"wp-block-paragraph\">Yes, but only under the supervision of a healthcare provider. Post-surgery, gentle stretches like straight leg raises or seated butterfly stretches can help increase mobility and support healing. Always follow your healthcare professional\u2019s guidance.<\/p>\n<\/details>\n<p class=\"wp-block-paragraph\">\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\">\n<summary><strong>Is hip pain always caused by tight hip flexors?<\/strong><\/summary>\n<p class=\"wp-block-paragraph\">Not always. While tight hip flexors are a leading cause\u2014especially from prolonged sitting\u2014hip pain can also stem from arthritis, bursitis, poor posture, or muscular imbalances. However, a proper diagnosis from a healthcare professional is key.<\/p>\n<\/details>\n<p class=\"wp-block-paragraph\">\n<div id=\"pressrelease-link-71592\" class=\"wp-showhide sh-link pressrelease-link sh-hide\"><button type=\"button\" class=\"sh-toggle\" aria-expanded=\"false\" aria-controls=\"pressrelease-content-71592\" data-sh-more=\"Show References\" data-sh-less=\"Hide References\">Show References<\/button><\/div>\n<div id=\"pressrelease-content-71592\" class=\"wp-showhide sh-content pressrelease-content sh-hide\" hidden>\n<p>1. picture_as_pdfPDFprintPrintcommentComments<br \/>\nJOHN J. WILSON, MD, MS, AND MASARU FURUKAWA, MD, MS<br \/>\ninfo<br \/>\nAm Fam Physician. 2014;89(1):27-34<\/p>\n<p>2. Author links open overlay panel<br \/>\nD.Casey Kerrigan MD, Annette Xenopoulos-Oddsson MS, Meaghan J. Sullivan BA, Jennifer J. Lelas MS, Patrick O. Riley PhD<br \/>\nhttps:\/\/doi.org\/10.1053\/apmr.2003.50056<\/p>\n<\/div>\n<p class=\"wp-block-paragraph\">\n","protected":false},"excerpt":{"rendered":"<p>Hip pain can make everyday movement\u2014from walking to sitting\u2014feel uncomfortable or even unbearable, but incorporating hip pain stretches may help relieve discomfort&hellip;<\/p>\n","protected":false},"author":1,"featured_media":12332,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2142,2130],"tags":[],"class_list":["post-12331","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hip-pain","category-specific-pain-areas"],"_links":{"self":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts\/12331","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/comments?post=12331"}],"version-history":[{"count":0,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts\/12331\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/media\/12332"}],"wp:attachment":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/media?parent=12331"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/categories?post=12331"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/tags?post=12331"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}