Hip Stretches & Exercises - Moderate Whole Body Wellness Challenge

These general hip stretches & exercises are simple, but effective in helping to strengthen the hip and relieve hip pain. This hip routine is performed in real-time so it's easy to follow along. Buy a worksheet with this routine: https://www.askdoctorjo.com/wellness-challenge-hip-moderate-worksheet

This hip routine is Day 2 in my Moderate 10-Day Whole Body Wellness Challenge. Learn more about the challenge and download a FREE calendar so you can follow along at: https://www.askdoctorjo.com/moderate-challenge

These hip stretches & exercises are not only great for the hip, but they are also great for the knees and back.


For this routine, you will need a stretch strap, belt, or dog leash to stretch, and a resistive band.
This is the stretching strap I'm using: https://amzn.to/3fMo4UP (affiliate link)
This is the resistive loop band I'm using: https://amzn.to/3AtELMS (affiliate link)


Let’s begin with a quick 2 minute warm up to help get the hip muscles loose and ready to go. Seated hip flexion, long arc quads (leg/knee extension), and sit to stands will help the muscles get ready for the routine.


Start off with exercises lying down to get the muscles moving and strengthened. Supine straight leg raises (SLR), hip abduction in hooklying with a resistive band, and bridging will help activate the muscles around the hip to improve stability and decrease pain.


Then going into some full stretches with a hamstring stretch, IT band stretch, quad stretch, and a hip flexor stretch will really help improve motion and decrease tight muscles.

Finally, in standing, hip flexion and extension with a resistive band and squats at a chair are great exercises to work the muscles you have just lengthened and loosened up.


Congratulations on finishing Day 2 of the Moderate Whole Body Wellness Challenge. See you back here for Day 3: https://youtu.be/lIingaUTg6I

More Ask Doctor Jo Videos:

Dr. Jo's Moderate Whole Body Wellness Challenge Playlist:
https://www.youtube.com/playlist?list=PLPS8D21t0eO_JWewlCresDpH5NSw0pq9Q

Dr. Jo's Beginner Whole Body Wellness Challenge Playlist:
https://www.youtube.com/playlist?list=PLPS8D21t0eO8TIJCEKgYdrY1IaGex1Zgs

10 Best Hip Strengthening Exercises to Relieve Hip Pain:
https://www.youtube.com/watch?v=s7WBpar9W6w&list=PLPS8D21t0eO-Ab_0ywWDTQHflRx8eHcCC&index=5

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

SUPPORT Dr. Jo for as little as $1 a month, and get cool rewards: https://www.askdoctorjo.com/support

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Hip Stretches & Exercises - Moderate Whole Body Wellness Challenge:
https://www.youtube.com/watch?v=FXQ1rmF6cr0
https://www.askdoctorjo.com/wellness-challenge-hip-moderate

00:00 - Hip Stretches & Exercises
00:27 - Hip Warm-up
03:11 - Straight Leg Raise
06:00 - Hip Abduction with Resistive Band
07:31 - Bridging
09:02 - Hamstring Stretch with Strap
11:52 - IT Band Stretch with Strap
14:42 - Quad Stretch with Strap
17:31 - Seated Hip Flexor Stretch
20:24 - Hip Flexion with Band
23:11 - Hip Extension with Band
26:02 - Squats at a Chair

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.