The following exercises for hip pain should be done in a pain free range and are just a general treatment without assessing what is the cause of your pain. Please seek advice from a professional.
In a press-up position bring one leg forward so that you have a bent knee under your chest. Then rotate your leg so that your knee goes outward and your foot comes inward under your chest. The idea is to make a figure of 4 type shape but doesn’t matter if you cant get that far at all. Now slide your back foot further back and allow your hips to go backward too, until you start to feel a stretch in the outside of your buttock area of the leg that is forward. You can increase this stretch by walking your back foot across your body a little. Hold this for 1.5 – 2 mins then repeat on the other leg
Standing in font of your couch place one leg behind you so that its bent and your shin is against the back rest of the couch. Your knee should be on the cushion and be as far back as you can get it. Then squeeze your buttock so that your glutes are nice and tight. Keeping them squeezed bring your hips forwards while leaning back a little so that you feel a stretch on the front of your hip and/or quads (front of your thigh). Hold for 1.5 – 2 mins the repeat on the other leg.
In a seated position try to have your soles of your feet facing each other. If you can allow them to touch. Keeping your soles touching bring your feet as close to your hips/sit bone as possible. You should start to feel a stretch on the inside of your thighs/hip. Place your hands on the inside of your knees and you can then push down lightly. While you are pushing them down you should resist in the other direction. So that your knees don’t move. Hold this for 5 secs then relax and allow you knees to drop down further into the stretch and keep relaxed for 10 seconds. Repeat this cycle 4 or 5 times.
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