Hip Stretch

4 Stretches for Hip Pain

by: Marie Serrado

Hip Pain can be caused by a variety of problems. Knowing the precise cause and location is critical in designing treatment. Some causes of hip pain are arthritis, hip injuries such as hip fractures or sprains, pinched nerves, and more. Hip pain is a discomfort that many face, and physical therapists often time recommend exercising to alleviate the pain. Here are 4 stretches for hip pain according to Medical News Today.

  1. Knee Lifts
    Knee Lifts
  1. Lie on the back, extending both legs flat along the floor.
  2. Keeping the left leg straight, pull the right knee up toward the chest.
  3. Place both hands on top of the knee to help pull it in toward the chest.
  4. Hold the stretch for 10 seconds.
  5. Let go of the knee and gently lower the leg back toward the floor.
  6. Repeat this exercise 5–10 times on each knee.
  1. Double Hip Rotation
    Double Hip Rotation
  1. Lie flat on the back. Then, bend the knees and bring them toward the body until the feet are flat on the floor.
  2. Gently rotate the knees to the left, lowering them toward the floor. Rotate the head to face the right while keeping the shoulders against the floor.
  3. Hold this position for 20–30 seconds.
  4. Slowly return both the head and knees to the starting position.
  5. Repeat on the opposite side.
  1. External Hip Rotation
    External Hip Rotation
  1. Sit on the floor with both legs out in front.
  2. Bend the legs at the knees and press the soles of the feet together.
  3. Place a hand on top of each knee and gently push them both down toward the floor. Apply pressure to the knees until there is a stretch, but do not push them further than is comfortable.
  4. Hold the stretch for 10 seconds and then relax.
  5. Repeat the stretch 5–10 times.
  1. Hip and lower back stretch.
    Hip and Lower Back Stretch
  1. Lying flat on the back, bend the knees and bring them toward the body until the feet are flat on the floor.
  2. Using the hands, pull both knees toward the chest.
  3. Breathe deeply, pulling the knees closer to the shoulders with each exhalation.
  4. Go as far as is comfortable, then hold the position for 20–30 seconds. Breathe normally.

These are frequently prescribed exercises, which again, are dependent upon knowing what’s causing the pain.

Your physical therapist or other qualified healthcare providers will help you decide what works best for your condition.

If you try these on your own, remember to go slow.  You should feel the pull but should not increase your pain.  Stop any exercise that seems to make you worse until you’ve seen your physical therapist for directions.


  1. 4 exercises for relieving hip pain and improving mobility (no date) Medical News Today. MediLexicon International. Available at: https://www.medicalnewstoday.com/articles/325029#hip-and-lower-back-stretch (Accessed: March 13, 2023).