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3 SIMPLE Exercises to REDUCE Hip Stiffness
- chelsie462
- Jul 1
- 7 min read
This article is a transcribed, edited summary of a video Bob and Brad recorded in July 2024. For the original video, go to https://youtu.be/9FuTuUGOJd4
Brad: Oh man, these hips are stiff.
Mike: Many people like Brad complain about stiff hips, especially after sitting for too long, and when they first get up and start walking.
Brad: So you're in luck, we're going to show you one stretch and two strengthening exercises to get those hips moving, more flexible, and feeling better, so you don't have that hip pain. Alright, so first let's talk about hip movement and the benefits we get from that and association with stiffness and pain.
Mike: So movement actually stimulates synovial fluid production in all your joints, but if you're moving the hip joints specifically, that can help lubricate the area and loosen things up.
Brad: It also increases the circulation in the muscles in the area, which is great for that. What's the next thing, Mike?
Mike: It brings in blood flow to the region, especially the muscles, and it can actually help release endorphins, which are a feel-good hormone.
Brad: Yeah, didn't I mention the blood flow already?
Mike: I don't know.
Brad: All right, so let's talk about those stiff hips and what we can do in regards to movements to make these hips feel better.
Mike: So when you actually move around a joint, what happens is synovial fluid starts producing and moving, lubricating the joint itself. So if we get the hip joint moving, lubricated, it's going to be less painful and stiff.
Brad: And also the movement gets the muscles moving and increases circulation, which is a big key to feeling better and moving better.
Mike: So it can actually help improve your mobility and flexibility as well, which is very important if your hips are feeling stiff, and it also releases endorphins, just moving around, a feel-good hormone, it's going to perk you up, and make your hips all loosey goosey.
Brad: And the great thing about this is that a simple exercise is that you do not have to be a really active person. If you're older or you have some weakness involved, you will be able to do these. They're seated position, all of them are actually.
Mike: And one's lying down too.
Brad: Okay, now these exercises are going to cover the range of motion in the hip and all the planes, which in the therapy world, we make sure we cover all the motions needed to get you moving. The first one is...
Mike: A hook, lying or in a seated position, simply bring your legs out to the side and then back in. In the therapy world, we call the laying down one a clamshell exercise. So I'm just letting both hips drop out to the side. Go at what range of motion is comfortable for you if you're kind of stiff? Typically, after doing more repetitions, they'll start to limber up a little bit.
Brad: That's right, and in the seated position, depending on how stiff you are, you can actually use your hands to assist in getting started after a few repetitions. Do it without the assist. If it's painful and you do have arthritis, just relax, allow your arms to help work through that.
Brad: We want to get it moving with repetition; it should feel better. Then we'll go to the second one.
Mike: Now, when it comes to doing this in bed, if your feet are closer to your buttocks, it's going to be a little more aggressive, so if this doesn't feel as good, you can certainly put your feet a little further away. This is less aggressive.
Brad: There you go. Okay, number two, before we get into it, I want to emphasize we're not trying to do aggressive strengthening. It's a more passive range of motion. So, what you can do for the hip flexion up and down, watch my feet. I'm just going to move the hip by going up on my toes. So the muscles down by my feet are actually doing the movement. This is not a significant amount of movement, but if you've got hip pain, you've got some severe arthritis; this is plenty, and you'll know it. If they're feeling way too easy and you want more, simply take your hands, grasp around right above the knee, and lift up. Let the leg relax, move that joint.
Brad: Use your arms to do the work. Mike, do you have any suggestions for that position?
Mike: Now, in the lying down position, going up on your toes isn't going to do a whole lot, so you're going to have to grab your leg. If you can't reach it, you can certainly grab a belt. If Brad would be so kind as to hand me one.
Brad: Well, I'll think about it. I'll use a towel. Actually, I really think a towel is a little more comfortable, but a belt around your thigh will work great.
Mike: So you can just grab onto the towel, belt, whatever you have, and then just pull up with your arms. Again, I'm letting my leg basically go limp and just pulling it, moving it through passive range of motion.
Brad: All right.
Mike: Now, the last activity here is actually a stretch. We're going to stretch the hip flexors, which are in front of the hip muscles. So when it comes to doing this in bed, this is a very passive way to do it, especially if you have stiff hips, is to just scoot towards the edge of your bed. Make sure you don't fall off, and just slowly lower your leg down. If you're really tight, you may be way up, but try to let gravity just pull your foot down to the floor, and you should feel a nice little stretch. If you feel comfortable, want to get aggressive, you can certainly bend your knee a bit, but you don't have to just do what works for you. When it comes to stretching, typically hold for 15 to 30 seconds and do each side.
Brad: And it's really important that you relax when you're doing this stretch so that the muscles do stretch out and get where they want to be. It's going to help that joint as well. If you're in a seated position, this one's a little more aggressive or awkward in a way. If you're in a chair, you're gonna have to have one that probably doesn't have an armrest, because it might get in the way. You can try it, but we simply bring the leg out to the side of the leg of the chair, let it go down. Or you can turn sideways, and that's where not having an armrest is handy. And then let it go down like this. And then back as far as you want. Now, if you learn forward, you're not going to get an aggressive hip stretch. This is okay if that works for you, but you want to try to get your shoulders up tall and get that hip to stretch. The further you bring the leg back and the higher you go with your shoulders, the more aggressive the stretch.
Brad: Now this is even more aggressive. Only some people will be able to do this. It's a little awkward, but if you can grab your pant leg or around your ankle and pull up here, that even stretches the rectus femoris, which is a long muscle that crosses the knee. It is important and it's helpful if you can do that, but be careful. It feels awkward, you don't feel stable, don't worry about it. This will be more than adequate.
Brad: Alright, now go through all of these. If any of them create pain or they're not comfortable, do not do them. Just do the ones that feel good and allow that hip to stretch. After you're done, it should continue to feel good. Now we do have another video that relates to this that you may want to watch as well, Mike.
Mike: Check out, "Everyone with Hip Pain Should Try This One Certain Thing!" Now, this video, if these seem too easy for you, maybe a little step up in advancing to try to get your hip pain fixed.
Brad: Alright, have a good day and keep your hips moving.
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