Got Hip Pain that Won't Go Away? Try These 3 Stretches.

Anterior hip pain, or pain in the front of the hip, can be caused by a tight iliopsoas (hip flexor) muscle. This tightness is usually the result of prolonged sitting and adaptive shortening of the muscle. Overtime, as the muscle becomes tighter and shorter, it can put stress on the front of the hip or worse - it can lead to lower back pain. This is largely because the hip flexor attaches to the front of the lumbar spine. when it gets tight, it can pull on the spine, causing pain or muscle spasms. So try these three stretches to help decrease the pain and prevent father injury.




  1. The Thomas Stretch: During this stretch, you will start by laying down on your back on your bed or a high couch. Pull one knee up to your chest and hang the other leg off the side of the furniture. A stretch should be felt in the front part of the hip. Hold this stretch for a few minutes. Then switch sides. Make sure no stress or pain is felt in the lower back.

  2. The Half Kneel Stretch: During this stretch, you will start by kneeling on one knee and playing the other foot and knee out in front of you. Slowly lean forward as your tighten your buttock muscles. A stretch should be felt in the front of the thigh and your back should not arch. Hold this stretch for a few minutes and then switch sides.

  3. The Prone Quad Stretch: During this stretch, you will start by laying on your stomach. Slowly bend one knee up, bringing your foot to your buttock. Make sure your lower back is not arching and your abs are pulled in tight. Grab your ankle and gently pull back the thigh. If you cannot reach your ankle, use a belt to gently pull back the thigh. Hold for a few minutes and switch sides.

For more helpful tips on preventing pain, visit my website at www.saramikulsky.com

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Dr. SARA MIKULSKY, PT, DPT, NASM-CPT, NASM-FNS, CEAS

Licensed Physical Therapist

Doctor of Physical Therapy

Certified Personal Trainer

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