If you are already in pain, Dr. Gross recommends seeing a physical therapist. Hip stretches will surely be part of your Rx, but having a PT guide them will ensure they’re done in a way that won’t make your pain worse. To prevent hip pain or stiffness, hip stretches can help. This, Dr. Roth explains, is because they improve range of motion.
Dr. Roth adds: “In order to make long-lasting gains, however, it is my experience that coupling stretching with strength training is a good general approach. Strength training for the hips should include compound movements in multiple planes such as squats, step ups, bridges, and deadlifts.”
Hofstra University physical therapy professor Yasser Salem, PT, PhD, MS, NCS, PCS, says other forms of exercise—including walking, running, biking, yoga, and Pilates—help too. “People who are active are less likely to experience tight hips,” he explains. In fact, Dr. Salem says that before or after a workout is a perfect time to spend five minutes moving through some hip stretches. But he adds that you can do them whenever it works best for you too.
Not sure how to do them? Below are 10 PT-approved hip stretches.
10 Hip Stretches To Do At Home
1. Sitting cross-legged
One easy way to tell if your hips are stiff is to try and sit “criss-cross applesauce” style on the floor. If you can’t move into it easily, your hips could use some loosening up. Dr. Salem says sitting cross-legged this way can help with hip mobility, so try sitting this way when you meditate or watch TV.
1. Sit your butt on the floor and put your legs out in front of you.
2. Bend your knees and put each foot under the opposite knee.
3. For a deeper stretch, put one foot on top of the opposite knee.
2. Prone press-up
Dr. Salem and Dr. Roth both recommend this hip stretch, which is similar to a cobra pose that you might have moved through in a yoga class. Besides being a stellar hip flexor stretch, it also stretches the lower back, helping to prevent lower back pain.
1. Lie on your stomach and place your hands directly under your shoulders with your palms flat on the floor.
2. Press up, straightening your arms. Keep your hips pressed against the floor while your upper body is lifted. Hold this stretch for a full breath.
3. Gently lower back down. Do 10 reps.
3. Doorway hamstring stretch
The hamstrings are key hip extensors, so if your hamstrings are tight, it’s absolutely going to impact your hips. Improving flexibility in your hamstrings helps increase range of motion in your hips. It’s why Dr. Roth likes this hip stretch so much, which targets both the hip flexors and the hamstrings.
1. Lie on your back next to a doorway. Keep one leg flat on the floor into the open doorway while elevating your other leg up, against the wall.
2. Push your heel into the doorway for 15 seconds. Relax. Do two to four reps.
4. Hamstring glides
Dr. Roth says that another way to loosen up the hamstrings (and therefore increase range of motion in the hips) is with hamstring glides. He says this is a good dynamic stretch to do before exercising. Having core discs on hand makes this exercise easier, but you can also use dish towels.
