Women stretching for hip pain

Any kind of hip pain and discomfort can be detrimental to the quality of your life, at any given time. However hip pain, and I am talking from experience, is no fun.

You may have developed this pain from an injury, arthritis or even just from prolonged bouts of sitting at a desk all day. Whatever the reason, for the hip pain, help yourself by learning to stretch and strengthen the muscles within and around your hip area to create a ‘pain-free’ body.

Try the following two stretches to help alleviate your hip pain. If you are not that mobile, do not worry, just try to do what you can within your range of motion and flexibility.

 

 

 

Lunging Hip Flexor stretch

We use and shorten our hip flexors when we sit for prolonged periods of time, so they need to be released. Kneel on one knee and place the other foot flat on the floor in front of you, knee bent. Lean forward to stretch hip towards the floor, holding for 30-60 seconds. Be sure to switch sides and repeat.

 

 

 

 

 

 

Side-lying clam

One of the functions of the hip muscles is to help stabilise the leg when we walk. More so when we take a step and then momentarily stand on one leg only. Lay on your side and bend your knees up to 90 degrees. Keep feet together, and pelvis steady, slowly open from the knees and hold it for one second then lower. Repeat for 3 sets of 10, both sides daily.

 

 

 

Strengthening your glutes will also help strengthen the muscles that extend your hip, so integrate some bridges into what you do. This and the two stretches above could help to strengthen and support your hip as well as improve flexibility and range of motion.

If you are suffering from hip pain or muscle soreness, then please get in touch.

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