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Hip pain exercises

Supportive for prevention and pain relief

Duration
32 Min
Exercises
8
Difficulty
Beginner
Products used in Routine
Ball 12
Super Band
Loop Band
Trigger Box

Do you feel pain in your hip area and are you looking for a way to alleviate it? With these hip pain exercises, you can begin tackling the problem yourself.

If you have hip pain, the problem isn’t necessarily in the hip joint itself. It’s more commonly down to tightness and muscular imbalances in the structures around your hip. By means of targeted work on loosening and increasing your hip mobility, a hip stability exercises, you can eliminate the pain.

Your hip pain exercise program:
  • Myofascial self-massage
  • Triggering deep stress points
  • Mobilization and stretching exercises
  • Exercises for activation and strengthening
2-3 times a week

Do the exercises 2-3 times a week. If your pain is severe, you might not be able to manage all of the hip pain exercises. That’s okay! Do what you can, and take it slowly with trying out the exercises.

Get well soon!

You can also do the hip pain exercises as pain prevention.

Myofascial self-massage for hip pain

Your first goal: to release tightness and sticking in your hip area. You can achieve this by using targeted massages for hip pain. Myofascial self-massage using BLACKROLL® products smooths out the muscle and fascia tissue.

Hip pain massage: relieves tight glutes

Place the BALL 12 on the floor and sit on it with one side of your buttocks. Place the leg on the side to be treated on top of the other leg’s thigh.

Product
Seconds per side
60
Body part
Glutes
Training Goals
Recovery, Mobility

Hip pain massage: releases tight hip flexors

Lie on your stomach, resting on your forearms with your head loosely on the backs of your hands. Place the BALL 12 directly above your groin, between your straight abdominal muscles and the side part of your upper hip bone.

Product
Seconds per side
90
Body part
Hips
Training Goals
Recovery, Mobility

Releasing deep muscle tension associated with hip pain

After your myofascial self-massage, use the BLACKROLL® TRIGGER TMX® to activate your deep fascial adhesions. Targeted pressure on the muscle can ease deep tightness. Each time, seek out the point where you feel the most pain.

Hip pain trigger exercise: releases pelvic tightness

Stand by a wall and position the trigger tool on the painful area of either side of your pelvis. Stay in this position and breathe deeply in and out, until you feel the pain subside.

Product
Seconds
180
Body part
Hips, Thigh
Training Goals
Mobility

Mobilization and stretching exercises for hip pain

Next, you’ll be using stretching and mobilization exercises to work on muscle shortening and imbalances. This will create more space in your hip joint.

Hip pain stretching exercise: increases mobility in your hip flexors

Start by resting on one knee, with your knee directly underneath your hip. Place the SUPER BAND around your thigh from the front.

Product
Seconds
60
Body part
Hips, Thigh
Training Goals
Recovery, Mobility

Increase hip mobility: improves hip joint movement

Start on all fours and place the SUPER BAND around the inside of your upper thigh. Place the band as close to your hip as possible.

Product
Seconds per side
60
Body part
Glutes, Hips
Training Goals
Recovery, Mobility

Activation and strengthening exercises for stabilizing your hip

Now that you’ve loosened up and stretched your hip, let’s get you started with strengthening your hip muscles. If you spend a lot of time at a computer, some muscle groups can start to waste away. You can do these exercises for stabilizing your hip to activate little-used muscles in your hip area.

Hip pain exercise: activates the external hip rotators

Pull the LOOP BAND over your legs and position it above your knees. Lie down on your side and bend your hips to about 45°.

Product
Repetitions
15
Body part
Glutes
Training Goals
Activation, Strength

Hip pain exercise: activates your glutes

Lie down on your back and bend your knee to about 90°. Place a BALL 08 between your upper thigh and lower abdomen. Draw your knee on that side firmly toward your upper body, keeping BALL 08 in place by squeezing.

Product
Repetitions
15
Body part
Hips
Training Goals
Activation, Strength

Hip pain exercise: activates your glutes and thigh muscles

Place a chair behind you with a seat at shin to knee height, and stand up straight in front of it, feet placed shoulder-width apart. Put your weight on one leg and stretch the other leg out in front of you.

Product
Repetitions
12
Body part
Thigh
Training Goals
Strength
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Pain
Pain in the hips?

Here, you can learn what causes hip pain and what you can do about it.

Read more
Your tools
12 cm Ø
+4
Well-rounded: against pain & hardening
Ball 12
€13.90
In six resistance levels
+3
Small & skin-friendly fitness band for many exercises
Loop Band
€14.90
Three resistance levels
Training band for core & stength training
Super Band
€22.90
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