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Stretches to Relieve Hip Pain

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Stretches to Relieve Hip Pain

Yoga Poses that Relieve Hip Pain

The hips are commonly referred to as the junk-drawers of the body, as they take on a lot of stress and tension from various activities. Learn more about how you can show your hip joints some relief through yoga and dynamic stretching.

Bridge Pose

Bridge pose, also known as Setu Bandha Sarvangasana, is an excellent pose for stretching your hips, thighs, and back. It also helps to improve the flexibility of your back, helping to relieve excess pressure on your hip joints.


Follow these steps to perform the bridge pose:

  • Begin by lying on your back with your knees bent, hip-width apart.Your feet should be flat on your yoga mat and your arms should be down by your side.
  • Pressing your palms, elbows, and shoulders toward the floor, lift your hips toward the ceiling. Try to lengthen your spine, allowing your needs to go forward as you lift your buttocks from the floor.
  • If you find lifting your hips on your own to be challenging, try placing a block where your jean pockets would be to hold the pose effortlessly.
  • Keeping your gaze toward the ceiling, broaden your shoulders and lift your chest up toward the ceiling as well.
  • Hold this position for several breaths.

Fire Hydrants

Fire hydrants are a great exercise to help warm up the supporting muscles that surround your hip joint. It also helps to improve the flexibility of your hips!


Follow these steps to practice the fire hydrant stretch:

  • Begin on all fours in a tabletop position with your arms shoulder-width apart and your knees hip-width apart.
  • Keeping a neutral spine, lift your right leg out to your right side. Be sure to keep your knee bent at a 90 degree angle, lifting it within your comfort level.
  • Remin in this position for several breaths.
  • Lower the leg and return to your original position, repeating on the other leg.

Pigeon Pose

Pigeon pose, also known as Eka Pada Rajakapotasana, is a more intense stretch that focuses on the outer hip. It helps to improve the mobility of your hip joints while relieving tension from the surrounding muscles as well.


Follow these steps to reap the benefits of the pigeon pose:

  • Begin on all fours in a tabletop position with your arms shoulder-width apart and your knees hip-width apart.
  • Bring your left knee forward as if you were going to go into a lunge, but bring your left knee to the floor. The outside of your left leg should be in contact with the floor . The goal is to make as close to a 90 degree angle as possible.
  • Simultaneously stretch your right leg straight behind you, being sure to keep your hips square. If you are unable to straighten your leg, bend your right leg behind you as you see fit.
  • If you feel comfortable and want a deeper stretch, you can bring your torso down over your left leg, folding down.
  • Hold this position for several breaths.
  • Return to the table top position and repeat on the other leg.

Rehabilitation Services in Bishop, CA

At Northern Inyo Healthcare District, our team of orthopedists take a holistic approach to care, focusing on you as a whole person rather than specific symptoms or conditions. We provide therapeutic services, working cooperatively with physicians, nursing staff, diagnostic imaging, environmental services, nutritional services, information technology and all hospital units – doing whatever is needed to achieve total patient care.


For more information about the rehabilitation services at Northern Inyo Healthcare District or to schedule an appointment, call (760) 873-2605.