Hip Extension Exercises to Try at Home

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hip extension exercises
These exercises are ones that I have found extremely useful for my hip arthritis. But please keep in mind.

Hip Extension Exercises

Do you know what’s causing your hip pain? Before beginning hip extension exercises, it’s essential to know what’s going on behind the scenes. Since lower back and hip pain be symptoms of a more serious medical condition, a doctor should evaluate your situation.

If your discomfort is due to a hip injury.

Rest and ice therapy may be recommended as the first approach to pain relief. Or

Your doctor may say that it is appropriate, at some point, to begin light exercise.

Such as walking, bike riding, swimming, or a few easy stretches.

Since these types of exercises increase blood flow to the hip joint, they are often used for a variety of situations as a warm-up exercise to prevent injury when doing more strenuous activity.

As a stretch exercise for people who sit for long periods, and arthritis hip pain relief.

And stretching the area around the hip may be something that a health care professional will recommend for a hip injury or as hip extension exercises.



These exercises are ones that I have found extremely useful for my hip arthritis. But please keep in mind.

A patient, NOT a practitioner write this website. Exercises and techniques discussed here are provided to me – for my specific needs. To avoid the risk of serious injury, they should not be used by others without being presented with a qualified health care provider.

Hip Extension

To maintain balance, I do this exercise standing near a chair

  1. Whereas standing, slowly raises one foot and swing leg backward.
  2. Hold for two to three seconds and come the foot to the beginning position.
  3. Repeat with another leg. Do ten repetitions.

Hip Abduction

  1. Stand straight and keep hips, knees, and feet inform forward.
  2. Keeping the knee straight, carry one leg bent on the aspect.
  3. Slowly lower leg back to the beginning position.
  4. Repeat with the other leg. Do ten repetitions.

I also try this hip extension exercise while lying down.

Standing Knee Raise

To maintain balance, I do this exercise standing near a chair.

  1. Lift one leg toward chest, not going higher than the waist. Hold for 2 to 3 seconds. Lower the leg.
  2. Repeat with the other leg. Do ten repetitions.

Straight Leg Raise

  1. Lie on back with knees bent and feet flat on the ground.
  2. Straighten one leg and raise it 1 to 2 feet off the floor. Keep thigh muscles tight and do not bend the knee.
  3. Hold for 10 seconds and then repeat with the other leg. Do ten repetitions.

Wall Slide

  1. Stand upright with back to the wall keeping feet at shoulder width.
  2. Bend knees and slowly slide down the wall until knees bent at a 45-degree angle – or a comfortable angle, but not greater than 45 degrees.
  3. Hold for 5 seconds.
  4. Slowly slide back up the wall. Repeat five times.

Yoga and Pilates, together with posture exercises, may additionally be different gentle exercises to treating and preventing hip pain, as they tend to stretch the girdle space and increase quality.

You may also be interested in:

  • Hip Flexors
  • Hip Pain
  • Preventing Hip Pain
  • Sacroiliac Joint Exercises
  • Hip Flexor Exercises

Why hip extension exercises for the hip flexor muscle? When hip flexors are tight, they can exert a forward pull on the lower back and pelvis, and pull abdominal muscles forward. It can result in weak stomach muscles. Hip flexor exercises can often be an excellent remedy.

Hip Flexor Stretch Exercises

Hip Flexor Stretch Exercises

  1. Standing
  2. To maintain balance, I do this exercise standing near a chair.
  3. Bend one leg behind you so that you’ll be able to grasp it at the ankle joint.
  4. Whereas holding the ankle joint, slowly lower thigh to straighten the hip the maximum amount as doable. If the leg bone is tight, the leg can tend to stay bent on the facet and should be tough to straighten. If this happens, scale back the quantity of stretching so that the pull feels snug.
  5. Maintain correct posture. Don’t arch back by artificial means or move abdominal muscles forward.
  6. Hold the stretch till the actuation sensation lessens. Repeat with the opposite leg.



I only do a few of these at a time until my muscles begin to loosen up and I am more relaxed. If this exercise is uncomfortable, I have done it by resting my foot on a chair behind me, rather than by holding my ankle.

Hip Extension

Lying Down

  1. Place a pillow at the top of the bed and sit on that.
  2. Lower yourself onto your back and convey each knee toward the chest. Don’t let each leg suspend off the sting of the bed.
  3. Hold one knee to the chest whereas slowly lowering the opposite leg down off the aspect of the bed. As you are feeling the muscles pull within the cut leg, ensure that you hold the raised knee firmly, so the rear stays flat.
  4. Let the lowered knee relax and drop as so much as is snug. Maintain that position for a handful of seconds.
  5. Bring the decreased leg back up to the chest and repeat the exercise with the opposite leg. Remember, DO NOT lower both legs simultaneously as this may overstretch the back and pelvis.

Sometimes I find one leg tighter than the other. If so, I concentrate this exercise on that leg. I only do a few of these exercises at a time until my muscles are relaxed and comfortable with more repetitions.

Although practical hip extension exercises may quickly increase mobility and begin to relieve pain – not only in the hip area but in the legs and back also for optimal benefit, hip exercise is often recommended as part of a regular exercise routine.

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