Disclaimer - Any exercises recommended here are for educational purposes only, and before you try any of them, consult with your therapist or doctor.

Top Four Hip Exercises

If hip pain or tightness is limiting your movement, these four exercises can help improve strength and flexibility.

1. Supine Hip Flexor Stretch (Edge of Bed/Table)

• Sit at the edge of a bed.
• Bring your right knee up toward your chest and hold it with both hands.
• Keeping the right knee hugged in, gently roll onto your back.
• Allow your left leg to hang down off the edge of the bed/table.
• Keep your low back relaxed.
• Let the left thigh drop naturally toward the floor.
• Continue holding the right knee close to your chest.
• You should feel a stretch in the front of your left hip (hip flexor area).
• Hold for 20–30 seconds
• Slowly come back up to a seated position.
• Repeat 2-3 times per side.

2. Seated Piriformis Stretch

• While seated, cross one ankle over the opposite knee
• Pull your knee towards your opposite shoulder as illustrated.
• Hold for 30 seconds
• Repeat 2 to 3 times each side.

3. Supported Hip Circles

• Holding support, slowly circle your hips in both directions.
• Perform 10 to 15 repetitions each direction.
• Hip mobility helps keep movement smooth and comfortable.

4. Glute Bridge

• While lying on your back, squeeze your glutes.
• Lift your hips, then lower slowly.
• Repeat 10 to 15 times.
• Perform two to three sets.
• Strong glutes help support the hips and spine.

AI Prompt of the Month:

This month, use AI to create a personalized image of you doing that activity again - pain-free and smiling. Think of it as a vision board for your recovery.

Open ChatGPT at chat.openai.com and paste this prompt:

• Create an inspiring, warm image that represents someone like me doing an activity I love - one that hip pain has made difficult, but that I'm working to get back to.
• Here's a little about me and the image I'd like:
• My age range and general description: [e.g., woman in her 60s, man in his 50s, active grandmother]
• The activity I miss and want to visualize: [e.g., gardening, hiking with my spouse, dancing at my daughter's wedding, playing on the floor with my grandchildren]
• The setting or environment: [e.g., my backyard garden, a sunny trail, a family celebration]
• The mood I want to feel when I look at this: [e.g., joyful, peaceful, strong, free]
• Make the image realistic and emotionally resonant - something that feels like a goal I can actually reach. Vertical orientation is preferred so I can print it or save it to my phone.

Put the image somewhere you'll see it - your fridge, your mirror, your phone. You're not just doing PT. You're working your way back to the things that matter.

Video References:

1. Horga LM, et al. Prevalence of abnormal findings in 230 knees of asymptomatic adults using 3.0 T MRI. Skeletal Radiology. 2020;49(7):1099-1107.
2. Culvenor AG, et al. Prevalence of knee osteoarthritis features on magnetic resonance imaging in asymptomatic uninjured adults: a systematic review and meta-analysis. British Journal of Sports Medicine. 2019;53(20):1268-1278.
3. Deyle GD, et al. Physical therapy versus glucocorticoid injection for osteoarthritis of the knee. New England Journal of Medicine. 2020;382(15):1420-1429.
4. American Physical Therapy Association. The Economic Value of Physical Therapy in the United States. 2023. Available at: valueofpt.com
5. Neal BS, et al. Best practice guide for patellofemoral pain. British Journal of Sports Medicine. 2024;58(24):1486-1495.
6. Willy RW, et al. Patellofemoral Pain: Clinical Practice Guidelines. Journal of Orthopaedic & Sports Physical Therapy. 2019;49(9):CPG1-CPG95.

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Disclaimer

The information in this video is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist, occupational therapist, physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.