Pelvic Prime's Anatomy Academy Series

Hip Stretching for Flexibility and Pain Relief

Relieve hip pain and improve flexibility with expert-guided stretching techniques. Enhance mobility and support long-term hip health.

Improve mobility and ease pain with targeted hip stretches.

Stretching and Manual Therapy for Hip Pain

Hip pain can limit your ability to move freely and enjoy daily activities. At Pelvic Prime, we use a combined approach of stretching and manual therapy to address the root causes of hip discomfort. This integrated treatment focuses on alleviating pain, improving mobility, and enhancing overall joint function.

Physiotherapist performing leg manipulation on a patient to improve mobility and alleviate pain.

The Benefits of Stretching and Manual Therapy

Combining stretching with manual therapy offers numerous advantages, including:

Pain Relief: Reduces tension in muscles and soft tissues, providing immediate and lasting relief.

Therapist massaging a woman's legs during hip physical therapy to relieve pain and improve mobility.

Improved Mobility: Restores range of motion in the hip joint, making movement easier and more comfortable.
Enhanced Circulation: Boosts blood flow to the affected area, promoting healing and reducing inflammation.

Better Posture and Alignment: Addresses imbalances that contribute to hip pain, improving overall body mechanics.
Holistic Healing: Treats both the symptoms and underlying causes of pain for long-term recovery.

What is Manual Therapy?

Manual therapy involves hands-on techniques performed by a skilled clinician to address soft tissue restrictions, joint stiffness, and alignment issues. Techniques commonly used at Pelvic Prime include:

Myofascial Release: Targets tight fascia to relieve tension and improve flexibility.
Joint Mobilization: Gentle movements to enhance joint range of motion and reduce stiffness.
Trigger Point Therapy: Releases muscle knots that cause referred pain.
Soft Tissue Mobilization: Focuses on relaxing and lengthening muscles and tendons.

Male osteopath performing a treatment on a female patient to address a hip problem and improve mobility.

Effective Hip Stretches

Incorporating targeted stretches into your routine complements manual therapy and helps maintain results. Here are some effective stretches for hip pain relief:

Hip Flexor Stretch

Purpose: Relieves tension in the hip flexors, which can contribute to anterior hip pain and poor posture.

Technique:

Lie on your back at the edge of a sturdy table or bed, with your legs hanging off the edge.
Feel a stretch in the front of the hip and thigh of the hanging leg.
Hold for 20-30 seconds, then switch sides.

Instructional handout demonstrating the hip flexor stretch to improve flexibility and relieve tightness in the hip area.

Figure-Four Stretch

Purpose: Targets the piriformis and glute muscles to alleviate lateral hip pain.
Technique:
1. Lie on your back with both knees bent.
2. Cross one ankle over the opposite knee, forming a "4."
3. Pull the uncrossed leg toward your chest, feeling a stretch in the hip.
4. Hold for 20-30 seconds and switch sides.

Instructional handout demonstrating the figure 4 or piriformis stretch to alleviate hip tension and improve flexibility.

Butterfly Stretch

Purpose: Improves flexibility in the inner thighs and hips.
Technique:
1. Sit on the floor with your feet together and knees bent outward.
2. Gently press your knees toward the ground using your elbows.
3. Hold for 20-30 seconds.

Instructional handout showing the butterfly hip stretch exercise to improve flexibility and reduce hip tension.

SIJ Self-Mobilization in Hooklying Position

These exercises improve sacroiliac joint mobility and stability by engaging key muscle groups around the pelvis:

Squeeze with Yoga Block: Place a yoga block or pillow between your knees while lying on your back with knees bent. Gently squeeze the block, holding for 3-5 seconds before relaxing. Repeat 8-10 times.
Press Outward with Looped Band: Position a resistance band around your thighs, just above your knees. Push your knees outward against the band, holding for 3-5 seconds. Repeat 8-10 times.

Both movements should be performed slowly and with control, avoiding strain or holding your breath.

Instructional handout demonstrating self-mobilization exercises for the sacroiliac joint (SIJ) to reduce pain and improve function.

How Pelvic Prime Can Help

At Pelvic Prime, we combine the precision of manual therapy with the benefits of stretching to create a comprehensive treatment plan. Our approach includes:

Personalized Assessments: Understanding your unique condition and goals to tailor treatments effectively.
Guided Stretching: Demonstrating proper techniques to ensure safety and maximize benefits.
Expert Manual Therapy: Using hands-on methods to address pain and mobility limitations.
Education and Support: Empowering you with tools and exercises to maintain results at home.

Start Your Journey to Pain-Free Movement

Whether your hip pain is due to injury, overuse, or a chronic condition, stretching and manual therapy can provide significant relief. Schedule an appointment online using our convenient scheduling software, email us at rea@pelvicprime.com, or text 803-716-9723 to learn more about how we can help.