15 Min Hip Stretches: Hip Stretching Exercises for Hip Pain – Hip Stretch & Rehab Mobility Drills

15 Min Hip Stretches: Hip Stretching Exercises for Hip Pain – Hip Stretch & Rehab Mobility Drills


hey everyone it’s your personal trainer
coach Kozak and I’m Claudia and this is a 15 Min Hip Stretches Hip Stretching Exercises for Hip Pain Hip Stretch & Rehab Mobility Drills
doesn’t require any equipment but you may want to use a mat for comfort I’m
going to be doing the standard variation and follow me for those modifications
all right let’s do it we’re going to the floor to start we’re going to lie down
on our back and we’re going to do a lying hip rotation so go and set that
left foot down on the ground bring your opposite foot up with your right leg
we’re going to take that right hip through the full range of dynamic motion
so we’re gonna press gently on that knee every time and every time you can get
just a little bit more range of motion so again we’re going through this 10
times and throughout all these movements today your range of motion may not be
what ours is that’s okay make it your own and that tenth time let’s hold now
hold and press feel that hip stretch and on all these stretches today I want you
to take it to about 85% so don’t take it to the one where it’s starting to hurt
or or stress you but instead where it just feels like a good stretch we’re
holding this for 15 seconds so let’s go three two one and done okay let’s switch
bring that opposite foot up and again we’re going to go through that dynamic
range of motion ten times there’s any nerves or tendons that are stuck in your
in your hip is a good one to loosen them up taking it through the full range of
motion nice and controlled nice and easy ten times breathing
throughout good going a little further every time two one and on this last one
and hold good if you need to you can grab with your opposite side hand and
hold this foot in place and just press press on that knee feel that hip stretch
again aim for 15 seconds on this one and we are breathing let’s go three two one
zero excellent okay similar position for the
next one let’s go back to that right leg we’re going to do a figure four bring
that right leg up we’re going to reach through your legs both hands wrapped
around that knee now we’re going to pull this knee in two so on this one we’re
not doing the dynamic range of movement we’re just pulling and holding for
fifteen seconds now you might be able to pull it all the way to your chest or you
might be good just right here everybody’s a little bit different so
again you make this routine your own your own capabilities today breathe pull
again feel that stretch all through your hips and glutes and three two one
excellent all right let’s bring that opposite leg up and do the left side
again pull into your chest breathe whew this site is definitely tighter than my
right side no actually it is on me too and you might experience that that’s
alright going through these you might experience them to figure out a couple
spots are tighter than you had anticipated might discover some new
things about yourself different book nothing wrong with that let’s hold four
three two one and zero all right good next we’re going to work
on your piriformis which is up here this little furry me which your sciatic nerve
runs through off and causes a sciatic nerve pain so we’re going to target that
one with this next stretch go ahead and kick that leg over your right leg over
your left we’re going to angle that left knee in just a little bit all right now
we’re going to grab that right knee with both hands and we’re going to take it
through a dynamic range of movement but we’re pulling that right knee to your
left shoulder so you’re pulling it across so not just back not just over
but you’re pulling it up and across and that’s toward your shoulder up towards
your shoulder again but 10 times through this range of
motion a little bit more of a stretch every time working your way into it
to one and on this last one 15 second hold and stretch good because I stretch
all down your leg and into your glutes maybe a little bit into your back that’s
alright that’s how we know what’s working loosening it up putting in the
work today so we can feel those results tomorrow let’s hold four three two one
excellent okay gently come back and let’s switch it up let’s do the opposite
side now again I’m going to angle that right knee in now my left leg goes over
and let me pull this left knee to my right shoulder you might find on some of
these that you’re more flexible than on some of them you’re less flexible and
that’s okay every body is different just about doing our best and getting a
little bit better every time you come back and repeat this routine good nice
controlled breathing throughout using any momentum on this range of motion
maskull last one and let’s whole pull back fifteen seconds
feel that stretch good again taking that stretch to about 85% of what you’re
capable of maybe 90 but any more than that and you’re really not doing
yourself any good you’re just developing scar tissue at that point so don’t take
it to the point where it’s really hurting let’s go three two one and done
zero good okay let’s sit up for the next one next we’re really going to open up
the hips with this next one we’re going to do a butterfly claudia is going to do
the more classic butterfly move and I’m going to do a little more advanced move
called a traveling butterfly but either way we’re going to take it through that
full range of motion so I’m starting my feet together legs out straight I’m
going to travel forward and then bring my knees down where Claudia is just
going to go ahead and stay seated in one position and then she’s going to bring
those knees down either way full range of motion bringing the knees up and down
feeling that stretch in your inner thighs don’t hold your breath on this
one breathe through the movement and keep good posture good try to bring your
heels as close to your body as you possibly can and as you work through
this move you should feel yourself already
starting to loosen up and getting a little bit more range of motion on your
last one than you do on your first let’s go just one last one and I’m this last
one let’s go ahead and take it and let’s hold against Peter as close to you as
you can a couple different variations of this one if it’s hard for you can lean
back if you want a little more of a challenge you can drive those elbows
into your shins and into your knees and press your legs down and then lastly you
can bring your upper body in towards your legs and press down at the same
time again you find in here what’s right for you from your current fitness level
breathe let’s hold for five more seconds it’s a great stretch I like this one two-one-zero this one always takes me
back to my martial arts days it was when we always well this one takes me back to
elementary school we all have our memories of the butterfly flashback okay
we’re going to turn over for the next one and we’re going to do a frog this
one not one of my favorites it works really really well we’re
really well but man does it does it work okay so let’s bring those feet together
hips are open now up on my hands is going to be the easier version down on
which is the arm I’ll be doing is the harder version either way I’m going to
bring those hips back and then forward it’s back and forward again working
through that range of motion figuring out what parts need work and you may not
have that large of a range of motion on this one no you might no I especially
don’t that’s okay yep and make it your own figure out what
your body needs no sits forward and back breathe along the way let’s go one last
one and then we’re gonna hold bring those hips down open them up and hits
down good excellent work I’ll try to keep those feet together down here
trying to keep them together trying to bring those hips down or forward good
let’s hold this one for five more seconds guys you got it and five four
three two one zero excellent okay let’s come up for this
next one we’re moving into a kneeling lunge and stretch so I’m going to do a
variation where my hands are up where Claudia is going to support herself with
her hands very important distinction between the two I’m going to come up I’m
going to reach cross and I’ll feel this stretch all down my hip flexor where
Claudia’s going to keep her hand on the ground and what that’s going to do that
that’s going to limit the amount of weight that her body has to support and
that is being stretched where I’m really giving it everything I got on this one
good feeling that stretch all the way down side in your hip flexor and three
two one excellent okay let’s switch up opposite side now again and that
kneeling lunge position you decide if you want to support yourself with your
hands or if you really want to open it up now if you’re doing this one where
you’re upright be sure not to hyperextend your back but instead bring
your gluts forward as you reach across and actually go ahead and squeeze those
glutes no really make sure that your hip flexors are stretching good breathe and
hold let’s do this one for five more seconds three two one and zero good okay
let’s move into a 9090 position different names for this one but I
usually like to go with the ninety ninety because it kind of describes the
position right which is both knees at a 90 degree angle and so Claudia is just
going to hang out here and make sure in trying our best to get both knees down
on the ground where I’m going to take it from this position I’m going to go one
step further into a pigeon so I’m going to bring this foot in and then I’m going
to bring this back leg back now here’s one variation a little easier variation
and even harder is go ahead and come down onto these forearms you decide
which one of these three is going to be right for you today I think either way
we were feeling that that hip stretch feeling it working and hold good you’re
doing the pigeon variation make sure that you have your weight over your leg
and you don’t cheat by bringing it out here let’s go three two one and zero
good okay let’s hit that opposite side now so go ahead and start with that
opposite side ninety ninety good and again from here I’m going to move into
that pigeon so I’m in that back leg out behind me and I’m
coming forward just to give you a different angle good
you’re experiencing a little cramping I’m pretty sure that’s normal because
totally normal because this is me yesterday cramping so try to breathe
through the movement and this is actually the second time that we’re
shooting this video because the first time you hit a equipment malfunction
yeah let’s hold this for three more seconds two one zero
good so I’m actually feeling more flexible as a result that’s good two
days in a row like hey that I live speak to the routine okay we’re going to go to
our back so I’m going to do a subpoena butterfly so let’s lie on our backs when
you put your feet together and try your best to get your feet close to your body
they might not be able to might be out here but just do the best you can yep
and now let’s go through this full range of butterfly motion opening up and
closing let’s add 10 times nice and control nice and easy taking your knees
down a little further every single time good nice and controlled breathing to
one and on this last one let’s drive those knees to the floor feel that major
stretch just isometric hold static stretch if you’d like to you can
use your hands to get just a little extra stretch if you want to kick it up
a notch you feel comfortable doing so good hold this one for five four three two
one and zero good okay we’re going to come up onto our knees for the next one
into a kneeling hip flexor stretch so we’re going to come up until both knees
are on a 90 degree angle the first thing we’re going to do you have your hands on
your hips if you’d like first thing you do is contract both glutes now what
that’s going to do is going to your pelvis in the right direction so
now we can stress it hip flexor in a second from this position that you flex
those glutes you might already feel that rectus femoris getting tight and
contracting in here but if you don’t call yet you need a little extra now
bringing those hips forward it doesn’t take much keep your abs tight contracted
and your glutes contracted and just come forward last thing you want to do is
hyper send your back and arch just keep the glute squeeze and rock forward until
it tightens doesn’t take much range of motion on this one not at all I don’t
have to move very far at all to feel it a lot of you aren’t gonna have to move
at all just active keeping your glutes flex will do it for you depending on how
tight you are it’s hope four two one zero
all right let’s switch it up hit that opposite side and con’s glutes are
flexed abs are flexed now gently come forward for me my last ones a little
tighter I can already feel probably some repercussions from that run I did a
couple days ago that’ll do it it definitely will tighten your hip
flexors this is a great one if you are a runner to loosen them hold them tight
keep those glutes tight abs tight four three two one and zero well done thank
you so much for joining us today if you like this workout you can work it out
with us for awhile and you’re starting to see some results we did encourage
that you please click the link up top and go check out our patreon page where
you can learn how you can support our mission of keeping these great workouts
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long No reach out and connect with us again
thank you so much for working out with us today I’m coach Kozak and I’m Claudia
and we will see you at your next workout

100 comments on “15 Min Hip Stretches: Hip Stretching Exercises for Hip Pain – Hip Stretch & Rehab Mobility Drills

  1. HASfit Post author

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    Reply
  2. GiadaT Post author

    Thank you. This was great. I have osteoarthritis in the hips. I've had a major flare up over the last week, and I'm trying everything I can think of to get things to calm down. I tried some other stretches, but they were too challenging and I made things worse. These are very gentle but challenging without causing more hurt. I've already subscribed to your channel, and will definitely be trying out more of your exercises. Again, many thanks for sharing valuable expertise. Have a wonderful Thanksgiving.

    Reply
  3. Tony Durham Post author

    My goal for this year is to deadlift 600lbs with a sumo stance. I have always had tight hips and recently had a problem with my internal rotation just cramping up randomly throughout the day with certain movements. This video literally made my hips feel brand new. I will be doing this before every deadlift and squat session.

    Reply
  4. Francesca Plowright Post author

    BEST HIP VIDEO EVER!! I really feel genuinely good after doing this with both of you. Pacing and teamwork really helped me stay focused and let me not forget the reminders to breath. Lol Great work guys. I really appreciate you doing these videos

    Reply
  5. Eldog Eldog Post author

    I've just subbed and belled, can you tell me what to do if my hips and hip flexors are constantly in pain after running I've just started doing these exercises to see if they will help

    Reply
  6. Julia Lamb Post author

    Will these stretches help for spine re-alignment? My massage therapist told me I have one hip higher than the other which is the cause for my recurring lower back pain while sitting down

    Reply
  7. Diana Manotti Post author

    Thank you for this workout. I'm in the middle of my dissertation writing process and I'm spending many hours at the desk. This routine is helping me endure walking without hurting myself.

    Reply
  8. Ida K Post author

    You and Claudia are doing an awesome job with the different workout exercises. How often should I do these hip stretches a week? Thank you

    Reply
  9. Kay Chapman Post author

    I do a lot of standing & walking throughout the day and my hips are fatigued. These stretches are just what I need! Thank you 🙂

    Reply
  10. andy murch Post author

    I was told about your channel and I’ve just done the 15 minute hip workout because I’ve been troubled by a painful hip for a few weeks now. It’s very early days but I already feel better. Thanks guys for a great video.

    Reply
  11. Both of These Nuts Post author

    I have suffered with hip pain for years. I stand up for a living so i deal with it all day everyday. It affects my squats my gait and sometimes my mood. I did this routine 1 time and my hip flexor is almost like new. I can't explain how grateful i am. Coach keep doing what you are doing you have a gift.

    Reply
  12. Jeremiah Mendez Post author

    This works out great for BJJ, I do a lot of movement with my hips and could use some of the stretches to help warm up

    Reply
  13. SuzieQ Post author

    I had hip surgery, not a replacement, I fractured my hip/femor Sept 2017. I'm healed but when I work out after I have pain in my groin. Will these stretching exercises help with that as well or do you have something I can do? Thanks

    Reply
  14. cheekybaby Post author

    Aaaaahhh just did these and my hips feel absolutely wonderful now. They feel nice and loose. Will be saving this into my faves.

    Reply
  15. neverland superhero Post author

    thanks for the video it's great! .. I'm having a hip pain on my right leg, it's really killing me. I've tried everything, the pain goes down to my whole leg, is streching good for it ? or is it a nerve being squished between my bones ? thanks again for the vid..

    Reply
  16. Aaron Shaefer Post author

    Ultrarunner here. Lower back and hip flexors so tight I couldn't even run for 11 days. Gym buddy recommended hip flexor stretches. I did these tonight and hope this will get me back to running soon.

    Reply
  17. Mike Kennedy Post author

    Duuuuude sometimes my hips huuuurt; I am in ur debt guys, u kiddin me, they feel sooOO00 much better right now; CYBER HIGH 5!!! I'll click all the little bells & whistles for you in return, go team!

    Reply
  18. Lourdes St Jean Post author

    I greatly appreciate your work guys! You've been life saver for me with these stretches. After a severe car accident my back has been so mess up pain everyday. Almost to the point of debilitating, however, since I start doing these stretches I start to feel some relief.

    Reply
  19. AnduinX BYM Post author

    I felt a little shaky in the legs after doing these stretches – which is probably a sign that I needed to do them! I could tell that my muscles were too tight.

    Reply
  20. Chello cg Post author

    I love this video. Born with hip dysplasia. My right hip is in distress. I am overweight. Am on a mission to get weight off. 2months I went from 315 to current weight 274
    When I'm in tears I do this video and blown& Behold my pain ease's away. Fat people don't like to exercise or stretch
    Unlike others I do the stretching. I think this helps so much better than physical therapy. I get done with that and I'm in tears Everytime. This on other hand. Helps. Thank you so much for helping others like me

    Reply
  21. Karen Macaulay Post author

    This is a brilliant stretch video. My hips were so tight and painful! I have only been doing this for 2 days now and already I can feel the difference. Thank you! I intend to do this everyday now.

    Reply
  22. Stacee Roche Post author

    Great workout…Thank you, but my left hip is still aching from driving & sitting long hours; I think. Is it because I just started or may be something else is going on??

    Reply
  23. Create Channel Post author

    Thank you for this video. My hip has been causing me lots of discomfort lately after runs and after I finished this I didn’t feel any hip pain.

    Reply
  24. Skylar Ames Post author

    Here's my dilemma: my hips are always in pain, but I have super flexible hips and I cannot feel any of these stretches.

    Reply
  25. althea beckford Post author

    After have my daughter I suffer from lower back pain and sciatica. I was I so much pain yesterday I was crying. I found this video and the lower back pain and the pain was gone. Today I went to work feeling great. Thank you so much these videos are amazing. I was pain this evening before bed just done the workout and again pain is gone. I couldn't be more happy

    Reply
  26. Mad Man Post author

    I’m am a 14 year old soccer player. My hips are in a lot of pain. Every time I kick the ball hard it hurts. I need help. My doctor said there was nothing wrong with it. I’ve been doing these stretches for 3 days now, no change or improvement.

    Reply
  27. 하이루 Post author

    Thank you so much. My husband have suffered from Bursitis Sciatica(좌골낭염) for a year. He visited many hospital and got all tests, but nothing is wrong…. Doctors said it has no cure….. It was hard for him to sit more than 1 hour because of the pain…. He found this video on facebook and follow it everyday, and his pain is so relieved. Again, thank you very much.

    Reply
  28. Tyler Spiker Post author

    Thanks for this video. I watch it about 3 times a week I have the worst hip lock up problems and it really affects my squat form. My squat gains have definitely increased. I remember my first time watching this video and I couldn't do a squat without flat backing after my first time watching his video, the very next day, a full range of motion. 10 times better. Keep up the great work guys!!

    Reply
  29. Pinkknit Craft Post author

    Been having horrible hip/ grion pain. Gently started these stretches tonight and felt some relif right away. Will keep going. Thankyou.

    Reply
  30. Llama freak Post author

    Yeah… my problem is that I’m a dancer and I’m very flexible so I don’t feel these unless I’m like, nearly dislocating my hips

    Reply
  31. Justas Justas Post author

    Hi, Im doing Muay Thai for few months and its a struggle to do side kicks / high roundhouse kicks because of pain in hips. I can bring my knee up fairly high but the moment I turn to the side, my hip flexors starts to hurt like crazy.
    I will try out this stretches and see if it helps

    Reply
  32. essencemil Post author

    Thank you so much for this video. I am dealing with some major hip pain and the stretches in the video felt absolutely wonderful! : )

    Reply
  33. MrCarliso1 Post author

    Great stretches. My left side is tighter than a ducks arse. Any advice on getting the butterfly down?….Just keep at it I guess.

    Reply
  34. Frank Cristalli Post author

    These stretches really helped the pain I was having between my hip and knee cap. After just two stretch sessions. Thank you, I'm a believer.

    Reply
  35. R B Post author

    Thanks for posting. Only day 3 and I already feel a difference with my hip pain.

    Update – In just 2 short weeks my hip pain is nearly gone. Thank you guys AGAIN. Stretching before and after workouts is everything guys. Listen to your bodies☺️

    Reply
  36. Melissa Clifford Post author

    I was in so much hip pain I thought that something was seriously wrong. This stretch has done wonders for me. Thank you.

    Reply
  37. Stacey Lloyd Post author

    I don't normally comment on videos but I had to show my appreciation! I've been in agony with my hip for a few days and just couldn't seem to stretch out my hip at all. Just did this video once and it feels so much better. I like that you keep reminding us to only go 90%, I'm terrible for pushing my stretches too far, but you're explanation of how that can cause scar tissue stopped me from pushing, and instead feeling the small movements. I have subscribed and will be watching more of your videos, thank you so much both!

    Reply
  38. Maria Wings Fitness Post author

    I just did these stretches and felt a release of tension in the hip/back area. I also do 3 exercises a day to keep my hip joints flexible throughout the day.

    Reply
  39. Laura Whitehead Post author

    Thank you, I enjoyed this workout. I'm a teacher, so I'm always standing. This workout was great to set me up for my teaching day!

    Reply
  40. Andrea Oglesby Post author

    As soon as I start working again I am going to support HASfit! You guys are changing my life ! Thank you !

    Reply
  41. Tina Shafer Post author

    HAsfit is the only work out and stretch online class that truly is safe, knowledgable and has results. I am a songwriter and vocal coach and spend hours at the piano… as a result I have bad lower back and hip pain. This is the best video to help relieve this. Thank you both so much for being such pros and truly helping!!!!!!! TINA

    Reply
  42. Voytron Post author

    Im so stupid i dont understand how im suppose to get my feet togheter on the butterfly stretxh

    Reply
  43. Samuel Erbes Post author

    That 90 90 stretch was tougher for me on one side than the other but this video certainly helps with stiffness I’ve been having in my legs.

    Reply
  44. Joshua Clay Post author

    Thanks Coach Kozak. Love this stretch. My hamstrings were killing me from a tempo run and this really helped open things up. I also find this to be helpful in the winter for skiing. Thanks.

    Reply

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