Here are 15 stretches for your hips. Some are easy, some you will have to work into. I’ve listed the different stretches, but you’ll need to do some research to see examples of how to perform the movement as I could not include the videos. Use your browser to search for examples or search on YouTube. It’s best to ease into these as guided by feedback from your body. Try them and wait a day or two and then try again. Begin to develop a plan to do them on a regular basis as many of us sit for long periods and develop issues with our hips. If you have pain, back off and be gentle. If pain or discomfort persists, ask for help from a health professional.
Hip pain can be incredibly uncomfortable and distracting, with causes ranging from tight muscles to osteoarthritis, a joint condition. Some exercises and stretches for hip pain may be just as helpful, if not better, than medication alone. Targeted exercises work the hip muscles and help you build strength to stabilize the joint, while regular hip joint movements help improve flexibility and reduce stiffness.
- Hip Flexor Stretch
- Glute Bridge
- Hip Rotator Stretch
- Lateral Leg Raise
- Quadruped Hip Circles
- Fire Hydrant Exercise
- Butterfly Stretch
- Pigeon Pose
- Shin Box 90-90 Stretch
- 10.Lateral Lunge
- 11.Deep Squat Stretch
- 12.Single Leg Lying Hip Stretch
- 13. Wide-Stance Kettlebell Deadlift
- 14. Child’s Pose
- 15.Body Weight Squat
From Health magazine in an article by Jakob Roze, August 19, 2025