Hip Pain Relief Stretches – 5 Minute Real Time Routine

In general when stretching the hips, you should hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole routine, which can be time consuming. If you are in a hurry, still hold the hip stretches for 30 seconds, but do less reps.

Starting off with a 45 second hip warm up will help get your hip muscles loosened up and warm.


A hip flexor stretch, piriformis / glute stretch, and a groin stretch will help loosen up the hip and relieve pain.


The hamstrings and IT band also cross the knee joint, so they are both also important to stretch to not only get hip relief, but also knee and leg relief as well.

Related Videos:

10 Best Hip Strengthening Exercises to Relieve Hip Pain:

Hip Arthritis Stretches & Exercises:

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Dr. Jo is a licensed Physical Therapist and Doctor of Physical Therapy.

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Hip Pain Relief Stretches – 5 Minute Real Time Routine:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[AskDoctorJo]

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[FreakingFerret]

I get hip pain because I’m a really active runner and I tend to forget to stretch, but I recently started doing yoga and I did this today as well and felt a lot of relief.

[dianeodell]

Thank you so much. Having the channel without income or insurance is a blessing. You’re a saint to offer help this way.

[megaton]

Every time my hip acts up I use this routine for a few days and I’m good for a couple months. Thanks Dr. Jo and super bear

[sandyhalloran]

These scratches have helped me more than anything else anything else in decades, thank you so much!

[susanhildreth]

I need to do these. My right hip has been really bothering me for quite a while.

[spacesandy]

Thank you so much, Doctor Jo! This helped relieve my hip pain literally the first time I did it. I've made it my goal to do these everyday and pair them with some hip strengthening exercises. That IT band stretch was revolutionary – I didn't even know you could stretch that area and yet it feels so good. Keep up the good work and thanks so much once again! :)

[aduniedgar]

Omg! I was in so much pain. I literally just this followed this tutorial and I feel much better. I will keep at it.

[krisshensley]

Dr. Jo - thank you so much for your videos! It is so empowering that I can learn how to help myself. I have seen spine surgeons, chiropractors, acupuncturists and physical therapists and they certainly tried (and often did) address the issue at hand. But other issues continue to come up. You have given your viewers the opportunity to address their own ailments ... and you do it in a kind, simple-to-follow way. You have really helped me and I am so grateful.

[ThumbPeople]

Thank you so much! I've been trying different stretches for the last month to help with hip pain. This took off so much pressure and reduced the throbbing pain in my hip/leg. Im looking forward to tying this again later.

[monstermoo]

This video helped me so much. It felt like leaving a massage, like that release of tension you didn't even know you were carrying.

Thanks a ton!

[nicensleazy]

Jo, thanks for posting these video, especially in these recent weeks. It takes our mind away from this present health situation and allows us to think about ourselves and keeping our bodies in good shape. Also, I think it's great for our mental health x

[samuellennyviner]

Thank you! That tucking in your pelvis for the hip stretch was fantastic I knew I’d find a new one. Great content :)

[mariannegrimaldi]

been dealing with a bum left hip. Those stretches felt great! Thank you!!!

[annnaaaaaa]

Instantly noticed a difference while walking after getting up, much more comfortable!

[alyslominski]

Thank you so much for this video! I've had an outer hip pain for the past few days and these stretches gave me some much needed relief.

[mlgproskr]

Thank you so much! I had a nasty pain in my hip due to a walk lasting 2.5 hours the day before, which was made worse by sleeping in an uncomfortable position, but it cleared up almost completely about an hour after doing these stretches, I can’t thank you enough!

[sarahvillarreal]

This felt amazing! One side bothers me and this was a perfect relief. This is my go to routine for days I’m short on time. Thank you!

[tc]

That was great. I have had such pain on my one side and it takes months to see someone where I live. I can feel that these stretches have helped, even after one session. This will be included twice a day now to my routine. Thank you.

[LadySaphira]

Over a year of severe pain and high strength painkillers and now this is the only way to get relief