Why using a variety of movement and exercises is good for your hips.
When I ask for movement requests in class, one thing I hear over and over is “hip openers.” Many people feel tightness, stiffness, or even pain in their hips—but stretching alone isn’t always the answer to help hip pain.
In the yoga world, “hip openers” have often been reduced to stretching the back of the hip. But as you can see from my friend Bertha below, our hips are ball-and-socket joints, designed for a wide range of movement:
- Extension – Moving the leg behind you (e.g., in Warrior I)
- Flexion – Lifting the leg in front (e.g., in Chair Pose)
- Abduction – Moving the leg out to the side (e.g., in Tree Pose)
- Adduction – Bringing the leg toward the midline (e.g., crossing one leg over the other)
- Internal/External Rotation – Rotating the thigh bone in the socket (e.g., Pigeon Pose or Eagle Pose)
When we lack mobility or stability in these movements, the body compensates elsewhere—often in the lower back, hamstrings, or knees—which can lead to pain or discomfort. Instead of just focusing on stretching, here’s how you can truly help hip pain and support better movement.
Instead of just stretching, try these strategies to help hip pain:
1. Move Your Hips in All Directions
Rather than repeating the same stretches, try exercises that explore your hips’ full range of motion:
- Hip Circles: Stand on one leg and slowly draw circles with the other knee to improve mobility.
- Seated 90/90 Rotations: Sit with both knees bent at 90-degree angles and slowly switch sides to encourage fluid movement in the hip joint.
- Butterfly Tilts: Instead of just holding the stretch, gently tilt your pelvis forward and back to engage more muscles.
2. Strengthen Key Muscles to Help Hip Pain
Hips need strength just as much as mobility. Building stability can reduce strain on other parts of your body. Try:
- Glute Bridges: Lie on your back, lift your hips, and squeeze your glutes at the top. This strengthens the posterior chain, supporting hip function.
- Side-Lying Leg Lifts: Strengthen the outer hips to prevent imbalances.
- Step-Ups or Single-Leg Deadlifts: Build strength and balance, helping hips stabilize during everyday movements.
3. Improve Hip Coordination
Your hips don’t move in isolation—they work with your core, legs, and pelvis. Adding coordination-based exercises can improve movement quality and help hip pain:
- Lunges with Rotation: Step into a lunge while twisting toward the front leg. This engages the hips and core together.
- Single-Leg Balances: Stand on one foot while lifting the opposite knee. This helps with pelvic control and stability.
- Dynamic Pigeon Pose: Instead of holding the stretch, gently rock forward and back to create movement in multiple planes.
Go Beyond Just Stretching to Help Hip Pain
Rather than just focusing on passive hip stretches, a balanced approach—combining mobility, strength, and coordination—can help prevent pain, improve flexibility, and enhance movement efficiency.
If your hips are feeling stuck, sore, or limited, adding variety to your yoga or movement practice can make a big difference. Want more guidance on how to help hip pain? Join me for an online group class or schedule a private workshop to get a personalized look at your hip movement patterns and how to adapt your practice for your body.
The information, instruction, and advice contained in this post are in no way intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. All content is for general informational purposes only. Not all exercises are suitable for everyone. Consult your doctor before beginning this or any exercise program.
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