5 gentle exercises to improve hip mobility and reduce pain

If you’re experiencing stiffness, weakness or instability in your hips, you may have chronic hip pain. This common condition can come from arthritis, tendinitis or repetitive overuse and affects about 10% of the general population. Hip pain can make it challenging to sit or stand for long periods, which can limit your ability to move freely. As such, hip pain may impact your quality of life by keeping you from engaging in your daily activities.

Fortunately, physical therapy is a nonsurgical option that can address these challenges. A licensed physical therapist can guide you through exercises designed to help improve your range of motion and alleviate pain. They can also develop a customized treatment plan to treat the underlying cause of your hip pain, so you can improve your mobility.

Let’s explore five gentle exercises that may help enhance your hip mobility and relieve pain, so you can move more comfortably and confidently.

5 gentle exercises that may help improve hip mobility and alleviate pain

Whether your discomfort is occasional or ongoing, consider physical therapy treatments to alleviate hip pain and increase mobility. Gentle exercises are a great option to consider. During a physical therapy appointment, an expert guides you through exercises designed to help you feel better and move more comfortably. Your physical therapist can work with you to recommend safe and effective exercises that help your specific condition and optimize your outcome.

Here are some gentle exercises that may be helpful:

1. Knee lifts

Stand with your feet hip width apart. You can place your hands on a wall or on a chair for balance, if needed. Lift one knee toward your chest as high as you comfortably can. Lower it slowly and repeat on the other side. For most beginners, two to three sets of 10-12 knee lifts are a good starting point; your physical therapist may provide a different suggestion based on your needs. Knee lifts can strengthen your hip flexor muscles and core while improving hip mobility.

2. Glute bridges

Lie on your back with your knees bent, your feet flat on the floor and your arms at your sides. Lift your hips gently toward the ceiling. Hold for two to three seconds and then lower your hips to the floor slowly. During this exercise, squeezing your glute muscles can help prevent arching your lower back. Usually, one to two sets of 10-15 repetitions are a good beginning point. Glute bridges may help strengthen glute and core muscles, reduce lower back pain, and enhance hip mobility.

3. Hip circles

Stand with your feet shoulder width apart, and place your hands on your hips. Slowly rotate your hips clockwise in a circular motion five to 10 times. Then, rotate counterclockwise. You can also perform this exercise lying on your back. If you try this exercise, bend your knees and make small circles in the air with your hips. Typically, five to 10 clockwise and counterclockwise rotations per side are recommended for beginners. Hip circles can help improve hip flexibility and increase your range of motion. 

4. Mini squats

Stand with your feet shoulder width apart. You can keep your arms out in front of you, across your chest or at your side. Slowly bend your knees and hips to lower yourself a few inches. Do not go past 45 degrees. Then, slowly return to a standing position. As you perform this exercise, keep your knees behind your toes and make sure your back is straight. Many beginners do well with one to three sets of 10 reps, but your starting point should be appropriate for you. Mini squats can be a great exercise to strengthen lower-body muscles while improving posture, balance and flexibility.

5. Side-lying leg lifts

Lie on your side and keep your legs straight and stacked on top of each other. Use your arm to keep your head supported. Lift your top leg slowly to hip height. Hold it for one to two seconds; then lower it slowly. As you are doing this exercise, try to stay in control and prevent rolling forward or backward. Generally, two to three sets of 10 repetitions per leg are a good recommendation for beginners, but you can start with fewer reps and build up over time. Side-lying leg lifts can help strengthen hip muscles, enhance stability and relieve pain.

KC Rehab can help improve your hip mobility and ease pain

Hip pain can make common activities like walking, getting out of bed and even sleeping more difficult. At KC Rehab, our licensed physical therapists provide expert guidance, demonstrating safe and effective exercises that can address your specific hip concerns. With consistent treatment over time, gentle exercises may ease stiffness, alleviate pain and expand your range of motion. It’s never too late to begin, and our team is here to help you regain comfort and confidence performing your daily activities.

Contact our team today for more information or to schedule an initial appointment.