Exercises to Open Up Your Hip

Hip stretch

Are you suffering from bursitis of the hip? Bursitis of the hip is a common cause of hip pain. It is caused by inflammation of the bursa (a small, cushioning sac located where tendons pass over areas of bone around the joints), which lies over the prominent bone on the side of your hip (femur). Bursitis can be a result of local soft-tissue trauma or strain injury.

This month I am going to give you a few great exercises for the hip to stretch and open up that hip to help with bursitis of the hip.  There are so many great exercises you can do for bursitis.  Book in to get some more.

1.Side Lying Leg Lift

Starting Position: Begin lying on side on the floor with legs extended. Top leg should attain a straight line through hip and shoulder. Bottom leg may be bent for added stability.
Movement: Activate core muscles. Lift top leg upward, abducting legs. Slowly return to start position and repeat.

Hip stretchHip Stretch

2.Seated Hip Flexion/Adduction

Starting Position: Begin seated with good posture, positioning self on sit bones (ischial tuberosities) so that spine is in neutral position with a flat back. Cross one leg over other placing ankle on opposite knee. Interlock fingers and place around flexed knee.
Movement: Maintain good posture, pull flexed knee toward opposite shoulder until a gentle stretch is felt in hip. Hold for 30 seconds or for recommended duration.

Hip stretchHip stretch

3.Ilio-Tibial Band (ITB) Stretch

Starting Position: Begin standing next to wall. Side to be stretched should be closest to wall. Place hand on wall for stability and support. Leg closest to wall crosses behind opposite leg.

Movement: Gently lean hips toward wall until stretch is felt in the outside hip region. Hold for 20-30 seconds or for prescribed duration. Alternate sides as directed.

Hip stretchHip Stretch

4.Hip Raises on Step

Starting Position: Begin standing on a step with one foot off below step level.

Movement: Lift foot straight up by elevating hip. Do not twist or rotate hips forward or back. Slowly lower hip and foot down to starting position below step level.

Hip BursitisHip Bursitis