Discover some easy at-home exercises and stretches for hip pain below.
If you have had a previous injury, are currently injured or don’t know how to undertake these stretches safely, check with your doctor or specialist. Do not stretch to the point of pain. Stretches should be gentle and slow, never bouncy.
Stand with hands on hips and feet apart. Circle the hips by pushing them to the right, out the back, to the left and to the front. Repeat 5 times, then change direction.
With a rod or light broom handle on shoulders and keeping the torso straight, lean to the left, then the right. Hold stretches for 10 seconds.
Hip and Lower Back Stretch
Lying on your back, clasp your bent knees with your hands and pull them towards your shoulders. Breathe in deeply and exhale, bringing your knees closer as you breathe out.
Double Hip Rotation
Lie on your back with your knees bent and feet flat on the floor. Keeping your shoulders on the floor, gently lower your knees to one side and turn your head to the opposite side. Bring your knees back to the centre and repeat on the other side.