This real-time hip routine features easy stretches & exercises that can help strengthen the hips & relieve pain. It can also help decrease hip tightness and improve overall hip flexibility. Buy a worksheet with this routine: https://www.askdoctorjo.com/wellness-challenge-hip-beginner-worksheet

This hip routine is also Day 2 of my 10-Day Whole Body Wellness Challenge. Learn more about the challenge, and download a FREE calendar so you can follow along at: https://www.askdoctorjo.com/challenge


These hip stretches and exercises are not only great for the hip, but they are also great for the knees and back.



For this routine, you will need a stretch strap, belt, or dog leash to stretch, and a ball, pillow, or yoga block to push into.


Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Seated hip flexion, long arc quads (leg/knee extension), and sit to stands will help the muscles get ready for the routine.


After the warm up, isometric exercises are a great way to activate the muscles, but not make big movements that might cause pain. Hip flexion, hip abduction, and hip adduction isometrics will help activate the muscles around the hip to improve stability and decrease pain.


Then going into some full stretches with a hamstring stretch, IT band stretch, quad stretch, and a hip flexor stretch will really help improve motion and decrease tight muscles.


Finally, in standing, hip flexion/extension, hip abduction/adduction, and mini squats are great exercises to work the muscles you have just lengthened and loosened up.


If you’re participating in my 10-Day Whole Body Wellness Challenge, congratulations on finishing Day 2! See you back here for Day 3: https://youtu.be/aNdzMSNX6Ys

More Ask Doctor Jo Videos:

Dr. Jo's Whole Body Wellness Challenge Playlist:
https://www.youtube.com/playlist?list=PLPS8D21t0eO8TIJCEKgYdrY1IaGex1Zgs

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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Day 2: Beginner Hip Stretches & Exercises - Whole Body Wellness Challenge:
https://www.youtube.com/watch?v=cT-QdtwTbZg
https://www.askdoctorjo.com/wellness-challenge-hip-beginner

00:00 - Hip Stretches & Exercises
00:27 - Hip Warm-up
02:55 - Hip Flexion Isometric
05:49 - Hip Abduction Isometric
07:16 - Hip Adduction Isometric
08:45 - Hamstring Stretch with Strap
11:35 - IT Band Stretch with Strap
14:25 - Quad Stretch with Strap
17:15 - Sitting Hip Flexor Stretch
20:05 - Standing Hip Flexion & Extension
22:58 - Standing Hip Abduction & Adduction
25:46 - Mini Squats

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.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.