The following hip stretches are designed to restore movement to the hip and improve flexibility of muscles crossing the hip. If you are injured, you should discuss the suitability of these hip stretches with your physiotherapist prior to beginning them. Generally, they should be performed 3 times daily provided they do not cause or increase pain:
Hip Stretches – Basic Exercises
Take your knee to your chest as far as possible pain-free (figure 1). Repeat 10 – 20 times.
Keeping your knee straight, take your leg to the side as far as possible pain-free. Keep your knee cap and toes facing the ceiling (figure 2). Repeat 10 – 20 times.
Hip External Rotation
Begin with your knee bent and foot flat on the floor. Take your knee to the side as far as possible pain-free (figure 3) . Repeat 10 – 20 times.
Hip Stretches – Advanced Exercises
Hip Stretches – Less Common Exercises
Find a Physio to assist with Hip Stretches
Find a physiotherapist who can assist with hip stretches and hip rehabilitation.
- View Hip Strengthening Exercises
- View Lower Body Massage Ball Exercises
- View Lower Body Roam Roller Exercises
- View Basic Pilates Exercises
- View Balance Exercises
Physiotherapy Products for Hip Stretches & Rehabilitation
To purchase physiotherapy products for hip exercises click on one of the above links or visit the PhysioAdvisor Shop.
Become a PhysioAdvisor Member
If you would like to link to this article on your website, simply copy the code below and add it to your page:
<a href="https://physioadvisor.com.au/exercises/flexibility-joints/hip”>Hip Stretches – PhysioAdvisor.com</a><br/>Our hip stretches are designed to restore movement and flexibility to the hip joint and surrounding muscles. We offer detailed info on hip stretches and exercises.
Return to the top of Hip Stretches.