Hip Health 101: An Exercise-Driven Approach to Healing

Before proceeding, please note that the exercises outlined below come with certain risks. If you have significant injuries or chronic conditions, consult a healthcare professional before trying these techniques. It's essential to prioritize your safety and well-being.

While the reasons for hip pain can vary, the following general movement patterns are beneficial for nearly everyone. Regularly engaging these muscles can shift your mindset from one of pain and fear to one of confidence and trust in your body's capabilities.

From a physiological standpoint, these movements boost blood flow to the affected area and activate often-neglected stabilizing muscles, which is vital for reducing stiffness and improving pain relief. By committing to this routine daily, you should notice a decrease in discomfort and an increase in your capacity to perform daily activities. Always listen to your body and avoid pushing through pain. With time, your mobility, strength, and endurance will improve. If any exercise feels uncomfortable, feel free to skip it and revisit it later. I'm here to assist you with personalized modifications if needed.

The following exercises are arranged from easiest to hardest, allowing you to warm up gradually and expose your body to more challenging movements. This progression is key to maximizing your recovery. Additionally, I've included a couple of bonus strength exercises for those who want to push their limits!

Now, let's get started.

1) Supine Pelvic Tilt

Application: 12–15 reps

Instructions: Lie on your back with knees bent. Gently engage your core as if bracing for a punch. Alternate between tucking your tailbone and squeezing your glutes, then letting your hips rotate forward. Keep your core engaged and breathe steadily, exaggerating the motion for maximum range. Hold each position for 1–2 seconds.

2) Modified Happy Baby Pose

Application: 5–8 reps for 10 seconds each

Instructions: Lying on your back, draw your knees toward your chest and lightly hug your shins. Hold this position for about 10 seconds, gently rocking to mobilize your lower back and hips. For a deeper stretch, grab your feet to transition into the full happy baby pose. Remember to breathe deeply for relaxation.

3) Hip Hike (Pelvic List)

Application: 10–12 reps per side

Instructions: Stand on a step or curb with one leg hanging off the edge. Keep your knees straight as you tilt one hip downward, allowing the leg to drop below the platform. This exercise is excellent for enhancing hip stability and strength around the pelvis.

4) Windshield Wipers

Application: 5–8 reps per side

Instructions: While keeping your trunk upright, slowly move your legs side to side. Maintain your knees at about 90 degrees of flexion and use your hands for support if necessary. The goal is to pivot your heels on the floor to isolate hip movement.

5) Kneeling Lateral Stretch (Focus on the Groin)

Application: 10–12 reps per side for 5 seconds each

Instructions: Use a mat or block to support your knee. Get into a deep side lunge while keeping your torso upright. Lean back without losing your position to deepen the stretch in your groin. After a few seconds, engage your glutes to return to the starting position.

BONUS 1) Hip Flexor Hurdles

Application: 10–15 reps per side

Instructions: Place a small object on the ground and lift a straight leg over it, alternating legs. Keep your torso upright to isolate hip flexors. After completing the reps, switch to the other leg.

BONUS 2) Side Plank with Leg Abduction

Application: 2 sets of 10 reps per side

Instructions: Start in a side plank position. Extend the top leg and lift it while maintaining your side plank. Ensure your heel aligns with your toes, focusing on a vertical movement. Remember to breathe throughout.