Exercises and Stretches to Prevent and Help Hip Pain

To perform lateral leg raises, do the following:

1. Lie on one side with the arm of the same side extended out.

2. Left your other leg as high as you can go so that your foot will eventually be pointing at the ceiling.

3. Slowly lower your leg back to the floor.

4. Repeat these steps 10 times, then switch to the other leg.

To perform the bridge pose, do the following:

1. Lie flat on your back on the floor.

2. Bring your knees up so they are pointing towards the ceiling, with your arms flat at your sides.

3. Raise your hips up off the floor as high as you can.

4. Hold the post for 10 seconds.

5. Slowly lower hips back to the floor.

6. Repeat these steps 10 times.

To perform leg circles, do the following:

1. Lie flat on your back on the floor.

2. Raise one leg a few inches off the floor, keeping the leg straight.

3. Make small circles with your leg.

4. Repeat these steps 10 times, then switch to the other leg.

To perform ankle circles, do the following:

1. Lie flat on your back on the floor.

2. Raise one leg straight up so your foot is pointing to the ceiling.

3. Make small circles just with your foot and ankle.

4. Do 10 circles clockwise, then ten circles counter clockwise.

5. Lower leg to the floor.

6. Repeat these steps 10 times with the other leg.

To perform leg lifts, do the following:

1. Get down on the floor on all fours.

2. Left one knee from the floor, then extend the leg straight out behind you.

3. Squeeze your glute muscles and lift your leg as high as you can.

4. Lower leg back to the floor.

5. Repeat these steps 10 times, then switch to the other leg.

To perform the happy baby pose, do the following:

1. Lie flat on your back on the floor.

2. Bring your knees to your chest.

3. Hold the big toe on each foot.

4. Pull your feet down towards your chest and shoulders.

5. Hold this position for 10 seconds.

6. Release toes.

7. Lower feet back to the floor.

8. Repeat these steps 10 times.

To perform the cobra pose, do the following:

1. Lie face down on the floor with your hands next to your shoulders.

2. Point your toes.

3. Begin raising your upper body by pressing upwards on your arms until they are completely straight and your torso (including your hips) is lifted off the floor.

4. Tighten your abs and glutes.

5. Hold this position for 10 seconds.

6. Lower your torso back to the floor.

7. Repeat these steps 10 times.

To perform the pigeon pose, do the following:

1. Assume the plank position (on all fours with legs and torso elevated).

2. Bring your left knee forward toward your left hand.

3. Slowly lower your body almost to the floor.

4. Hold this position for 10 seconds.

5. Return left leg to the plank position.

6. Repeat 10 times, then switch to the right leg and repeat another 10 times.

To perform hop bridges, do the following:

1. Lie flat on your back on the floor.

2. Bend your knees.

3. Raise your hips a few inches off the floor.

4. Old this position for 10 seconds.

5. Lower your hips back to the floor.

6. Repeat these steps 10 times.

To perform the bound angle pose, do the following:

1. Sit upright on the floor.

2. Bring your feet together with needs bent, similar to the Indian position without crossing your ankles.

3. Lean forward so that your shoulders are moving towards your feet. Be sure to keep your shoulders straight.

4. Hold this position for 10 seconds.

5. Return to the upright position.

6. Repeat these steps 10 times.

To perform the pelvic tilt, do the following:

1. Lie flat on your back on the floor.

2. Raise your knees so they’re pointing towards the ceiling.

3. Firmly press your lower back and hips into the floor so that there is no space beneath your hips and the floor.

4. Hold this position for 10 seconds.

5. Release hips.

6. Repeat these steps 10 times.