Stiff & tight hips can be caused by many things including arthritis, an injury & overuse. When the hips tighten up, it can also lead to low back pain and/or knee pain. These stiff hip stretches may provide relief. Buy a worksheet with these stretches https://www.askdoctorjo.com/stiff-hip-worksheet


Pelvic tilts and a single knee to chest stretches are a great way to start to loosen up the hips as well as the low back.


Next using a strap to stretch helps to relax the back and other muscles, which can lead to stiff hips if they are tight. Hamstring stretch with a strap, IT band stretch with a strap, and a sidelying quad stretch will help loosen up your hips, knees, and back.


Then a supine butterfly stretch, cat/cow or cat/dog stretch, and a lunge stretch with a pelvic tilt will get the muscles all around the hip.


Finally, seated hip piriformis stretches in figure four and with the knee to opposite shoulder will stretch the piriformis muscle as well as the gluteus muscles.

Related Hip Pain Videos:

Dr. Jo's Hip Pain Relief Playlist:
https://www.youtube.com/playlist?list=PLPS8D21t0eO9IAk7n1m87qrL9emA7bpxE

10 Best Hip Strengthening Exercises to Relieve Hip Pain:
https://www.youtube.com/watch?v=s7WBpar9W6w&list=PLPS8D21t0eO-Ab_0ywWDTQHflRx8eHcCC&index=5

Hip Arthritis Stretches & Exercises:
https://www.youtube.com/watch?v=tQNk6mpFsww&list=PLPS8D21t0eO9IAk7n1m87qrL9emA7bpxE&index=10&t=0s

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

SUPPORT Dr. Jo for as little as $1 a month, and get cool rewards: https://www.askdoctorjo.com/support

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10 Best Stiff Hip Pain Relief Stretches:
https://www.youtube.com/watch?v=Lox5_T4mSKE
https://www.askdoctorjo.com/stiff-hip-relief

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

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