10 Best Hip Stretches for Hip Pain Relief - Ask Doctor Jo

The first stretch is a pelvic tilt. This is an exercise and a stretch since it loosens up the pelvis and core muscles as well as strengthens them. It’s a great one to start with.

The next stretches are the butterfly stretch, the cat/dog stretch, and a glute figure four stretch. These do a great job of stretching muscles around the hip including the adductors or groin area, low back muscles, hip flexor muscles, and your glutes and piriformis.

The next stretches are for the hamstrings and the hip flexors. When these are tight, they can tilt the pelvis one way or the other causing pain in the hips and low back.

The IT band and the quads are often not stretched well, and can cause pain and imbalances in the hips.

The prayer stretch is a great whole body stretch as well as a great stretch for your low back, hips, and glutes.

The last stretch is for the quadratus lumborum (QL). People often forget about this muscles or don’t know it’s roll in the hips and pelvis. Don’t forget about this one.

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Relieve Hip Pain with This Real Time Piriformis Stretch:

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10 Best Hip Stretches for Hip Pain Relief:

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[AskDoctorJo]

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[yve-spiritualintuitiveguid]

I was in pretty severe pain and then did these 10 stretches and felt immediate relief! Thank you deeply and sincerely!

[dianaangelflower]

Thank you Jesus that I found you!!! I started noticing hip and thigh discomfort after attempting to do squats after a few years and I was hobbling. I went thru your routine this morning and was amazed at how tight my whole body was!!! I used to be so limber but after 2 foot surgeries and a neck surgery, I guess I became a mass of tension. But I have gotten some relief after doing this routine once so I will continue to do them every day. I'm subscribing so I can see what else you have to offer. Keep up the good work!!!

[dawnkrantz]

I have been having a lot of hip pain. In fact, I am having trouble exercising like I would like because my hips are soooo sore afterward. I did a search to find something to help. I did these stretches for 30 seconds 3x each side as suggeted. I already have greatly reduced pain. Awesome infor and stretches!

[heatherchandler]

I have severely neglected my body during a lengthy period of a really deep depression (4 excruciating years). As a result, I've gotten severe muscle spasms and get bad cramps throughout my hips, throughout my back, and down my legs and arms. I also have a compressed C5&6 and have a lot of the symptoms associated with pinched nerves. Basically- I've worked on my mental health and am ready to take on my physical health, and I think this video will help me more than I could ever thank you for. But I'm still going to thank you. From the bottom of my heart, down to my hips- Thank You 😊 ❤️

[aubrey]

I’ve had hip pain for two days and this helped so much! Thank you!

[barbarasmith]

Hello Dr. Jo, I had been having hip pain on my right side for a few months (mostly just before getting out of bed-or long term sitting at work I would get up and feel stiffness) and butt bone pain on the left side. I searched for "exercises for hip pain" and found your "10 Best Hip Stretches for Hip Pain Relief" and have doing them for about 4 weeks. It took a few days for the pain to go away and I noticed that if I didn't consistently do your stretching program-the pain would return. So, I'm doing them everyday now and I've slowly worked up to 30 seconds, 3x for each stretch. The last two days, I've woken up without any pain at all, it's like a miracle. THANK YOU SO MUCH!

[cindybrown]

So timely, I severely strained my hip while fast walking on my treadmill, it’s been two weeks, just now seeing a bit of relief. Thank you for this, you’re my go to PT here on YouTube! ❤️

[ccteachr]

Dr. Jo ... it is no surprise that you love dogs because your heart is gold. Thank you for invaluable free help for those like me who live with chronic pain and cannot afford treatment. You are a gift to me.

[shayleake]

Came for the stretches, stayed for the dog 🐕

[Atx.]

First time coming across your page. I always hated stretching. I haven’t thoroughly stretched since HS… 08. Now giving these stretches a shot and willing to be patient and break a sweat, I knew I was needing to do something. I always feel stiff. 15 min in I feel lightness in my hips and less tightness. Good information. Gonna sleep good tonight 😌

[SpacemanTheo]

Trudging through snow has caused my hips to be so stiff, sore and painful that I couldn't sleep. Did these the the IT strap stretch relived so much pain that I just about fell asleep on the spot. You're truly a blessing and I'll be sharing this with my crew mates too

[fouziaamjad]

Doctor Jo, This really helped me reducing hip pain.

[dan_person]

Thank you so much! This advice helped with the pain a lot

[Roxer]

Let me tell you this. Never underestimate your work. You are a life saver. I always have lower back pains, all my life throughout school, university and everything. I am athletic, never get fat, do sports all my life, have a good body, looks young and people have a hard time believing me, that I live with pain. At 25 (today I'm 32) I made all the examns, x-ray you name it. Turns out I have a deviant hip, all my right side it's severely affected. My right shoulder, my right knee and specially my right lower back and hip area just hurts everyday. I kept myself with cardio and stretchs, doctor recommended me never to lift weighs again as I would hurt myself more. But now I won a scholarship, I am living in Japan for at least 2 years and my big concern is was my hip and lower back pain as I cannot do my rutine here by myself (a lot of the stretches I been taught were with help) and do watch other videos of the same subject. But you my good Doctor, gave me a wide variety that I can do by myself in a small space and it feels amazing. Really do the trick and I cannot thank you enough. Thanks to you I now feel confident of my 2 years here in Japan. Again, you are a life saver! Thank you so much!

[katesmith]

Doc Jo, You are a wonderful woman! Thank You for sharing your knowledge with us, youtubers. You greatly contribute to our health and happiness. I wish You a great year 2020 filled with love, happiness and fulfilled dreams. 😘😄🤗😊

[r.kratermoon]

I've had a very tense hip for over 2 weeks, used this video and the relief is very noticeable!

[chelseaabearr]

Tried this tonight on a whim because of my hip pain and wow! Honestly wow. Thank you Dr Jo and co.

[asorjuangnolup]

I will try this one day hope it helps my hips pain thank you

[martintrujillo]

You have no idea how much you stretch exercises have help my hip pain. Literally, after the first complete sesión of this video my pain subsided to 5% from 40%. Thank you, thank you.