7 Tight Hip Stretches - Ask Doctor Jo
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- Опубликовано: 3 авг 2024
- Tight hips can be caused by many different things including arthritis, muscles imbalance, strains, sprains, and alignment issues. These hip stretches should help. More hip tightness stretches: • 10 Best Hip Stretches ...
You basically want to stretch out all the muscles around your hip to help relax the hip muscles. A knee to chest stretch stretches the low back and posterior hip muscles, a butterfly stretch stretches the groin and adductor muscles, a piriformis stretch stretches the piriformis and glutes, and a hip flexor stretch stretches all the hip flexor and anterior hip muscles.
Standing up, you can work the hip muscles swinging movements to help relax and decrease the tightness. Hip circles, hip abduction/adduction, and hip flexion/extension swings do a great job of working the hip muscles and relaxing them as well.
Related Videos:
10 Best Hip Strengthening Exercises to Relieve Hip Pain:
• 10 Best Hip Strengthen...
Hip Arthritis Stretches & Exercises:
• Hip Arthritis Stretche...
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7 Tight Hip Stretches:
• 7 Tight Hip Stretches ...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. 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. Use of this content is at your sole risk. 
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DR J , I have been an active (walking 8 miles per day 5 days a week in two hrs) and have had no injuries until a little over a year ago when l had discovered l was exibiting a severe abdomen/ grion pain after completing my walks resulting in my inability to "straighten up" for several hours with excruciating pain. Being a male and now 70 years old l was thinking hip replacement but scans revealed nothing also no hernias.
The pain seems to originate in the groin area and exhibites up both side of my abdomen. My GP thought maybe l was overexercising and suggested rest but this regiment l have is now into its 6th year with only positive results (until recently). I had last may had an unfortunate accident and managed to sprain both ankles resulting in me having "plenty of rest" to the areas of concern but now getting back into my program l find l am no longer able to even do 3 miles walking without this pain showing up. No walking equals no pain but it is just not "Right".
Your thoughts and suggestions would be much appreciated. Best of success to you! Dave
What kind of scans did they do? Just x-rays, or an MRI or CT scan as well? It could be a few different things, like a labral issue (which would not show up on x-rays, something coming from your back or SI joint, etc. Is there any way you can go see a physical therapist for an evaluation? They should be able to help you figure it out.
@@AskDoctorJo They had done a ct scan when l thought it may have been a hip joint but said nothing showed but maybe they were just looking at the hip. Not sure what labral tissue is but will research that, it kind of feels as though the muscles that hold my abdomen in place are not working.
Sorry to hear that. Unfortunately, it really could be a few different things.
Dr. Jo, I watch your videos. I have one problem. the under part of my thighs pain a lot when I walk, bend. What can I do?
Lived with Hip, lower back and Hamstring pain for 6 months. After one session following your video the pain was gone, quality of life is back, I cannot thank you enough!
Glad they helped!
Jane Smith I guess we will never know
@@user-gf9oi1cx4g the song just played in my head🤣
Cap
@Jane Smith exercises work great I had physical therapy and I worked on my stretches and strengthening my hips it helped a lot I stopped going because insurance stopped paying but the pain has returned but it really did help
Its things like this that keep me busy during quarantine
Went skateboarding hurt myself now I'm here
Same bro
Bruhhh lol
Follower Of Duck same!
Sameee
Love your videos. If people started doing a simple routine like this from a young age, we'd have a lot less pains and more mobility in old age.
Thanks!
But you cant totally prevent accident
Better late than never
So true! I loved the standing hip circles. It feels great!
EL F I’ve only learned about why my posture is so bad and it’s due to hip flexors, someone on twitch actually told me and helped me out about it and it’s thanks to them ik. Luckily I’m quite young (14) so hopefully I can fix it and stop it completely (:
I've been in five surgeries in my childhood and im still 17, now i realize how much mobility and muscle i have lost in my hips, my ankle because i've never had rehab for my joints
I've never had surgery but I lost most muscle in my joints over the last year and a half. And I don't know why or how. I'm always in pain and it honestly affects my quality of life. Dad has chroma disease I haven't had a test to see if I do but I know it's hereditary and It can cause muscle atrophy, either that or some other problem. Any idea why this could be. I have a poor posture and my hips are severely tilted forward due to lack of muscle and weekend muscle. Any tips or anything I can do, or why this happened to me?
I cannot thank you enough for this. I’ve always had tight hips and being a younger dancer, my hips would constantly try and tighten during simple scales and this made dancing a lot easier without having hip problems.
You're welcome!
I'm doing martial arts and this is great for helping my flexibility going for head kicks
Yes same, my entire lower body is not flexible for high kicks.
Same
Just a tip from a Kyokushin shodan... Static flexibility does not equal dynamic flexibility. It will help, but in the long run, higher and faster kicks come from improving technique.
I too am here to improve my martial arts. Happy training 🙏🏾
Same my hips aren't able to get enough range of motion for wheel kicks and I was doing it wrong on top of that.... 6 years I'll never get back :( please stretch it will help a lot and happy training
People like you deserve endless hugs thanks
😎
I've been going on runs since I was a kid, now at 32 my left hip clicks constantly and I just have a general feeling of tightness. These stretches felt AMAZING. Thanks so much
You're welcome.
Nice & simple exercises to remember, that’s why I like to visit your utube. These tips really work.....to loosen up the bones...
Thanks!
Combine these stretches with some good hip mobility (active movement and strength throughout the range of motion) and you’re set!
Oh my, all the tension in my groins literally disappeared after doing this. Can actually sit cross legged on the floor without pain now and hopefully in a couple days I can return to training (from having two weeks off), thank you so much !
You're welcome!
This is amazingly helpful. I search for stretching videos to help my back and tight hips all the time, and even the videos titled “for beginners” require the flexibility of an amateur contortionist, and as a tight guy, I can’t even begin the routine. So thank you for an effectively simple routine that I can do that most importantly, alleviated some back pain by releasing my hips.
You're welcome. Good luck!
I know what u mean man. Those videos piss me off so much
This would be great while watching TV and morning routine!
This is so true. Too many recommendations demand extreme ranges of motion, when it's really the simple stuff that can make such a big difference if done consistently. Thanks for sharing!
Thank you for these exercises, including the set of stretches and exercises for ITB syndrome. They have helped me tremendously, especially with becoming more flexible and relieving pain stemming from stiffness in my calves, quads, hips, lower back and hamstrings. The fact that they can be done at home and in the office is a huge plus!
You're welcome!
I feel like these exercises have helped me emotionally and mentally too not just physically
Lmfaoo fr
I've been walking more and of course my hips decide to lock up at about a mile. So glad I found your video!! It's a life saver!
Why is this being recommended to me?
Because I need to do it!
But I don't wanna!
But I need too!
Do it!! :-)
@@AskDoctorJo.... Do you do a warm up before?
Yes, a 2-3 minute warm up should help.
Cause you got tight hips, bro.
Don't wanna 😆 do it if don't have a medical condition if that the case you need to go through procedures so it doesn't get worse
as a dancer i have been having some pain in my hip and most of these stretches have helped !!
I hurt myself moving a patient about two weeks ago and I have been in so much pain. I even called out a day to try to put myself on bedrest. I think there was some lower back involvement, but now it just seems to be deep in my hip. I'll take a step and now and then it is such a sharp pain it nearly drops me. The piriformis stretches you showed me here in particular seem to be helping a lot! Thank you very much for this.
You're welcome. I'm glad they seem to be helping!
Very good! Not only she demonstrate each of movements but also explain why doing that.
The hip circles, side to side, and front to back movements feel great. 👍 Thanks!
You're welcome!
Thanks so much! You're awesome. And I really appreciate you telling everyone you hope they get better soon! 😊
You're welcome, and thanks!
Yup, brilliant techniques. Really helped me. BIG THX
Thanks, and you're welcome.
Thank you Dr.Jo. Your videos make a difference, very clear, informative and fun. Above all effective.
You're welcome, and thanks!
Watching this after my first day of BJJ 😂
Thank you so much for this. I was a little skeptical at first, but I then tried it before a sport race. I was consistent all the way through and I had a really good total time. This shows me that taking stretching for granted can hold you up.
you’re amazing that third stretch fixed so many things!
Thank you! These are exactly what the doctor ordered!! Your instructions are clear and easy to follow! It is also great that the final three movements include stabilization, core activation, and balance! Perfect for a 70 year old person!
You're welcome!
That first piriformis stretch was just what I needed. I've been doing a range of other very similar stretches and wondering why my right hip and now my right knee are so tight but this one really stretched the right places. I actually found it really difficult to do to start with but when i tried it on my back it was a bit easier.
Same!!! It helped so much! Loool that first stretch! 😗😬 After that it relieved so much tension! 😄🙌🏾
Omg wow. These stretches are a game changer. I’m recovering from ankle surgery(broke all three bones) finally able to walk but now I’m having hip pain! Thank you for this!!
You're welcome!
Thank you doc really helps having videos like this while being a athlete that doesn’t have a team or coach/ trainer to help them with their everyday stretches🙏🏾
You’re welcome.
Thank you Dr. Jo! No joke, I’m feeling relief already just doing this first round of stretches.
You're welcome!
Many thanks Jo. Recovering from a hernia op 4 weeks ago so my whole midriff / core is extremely weak from recent inactivity.
Feels like I did a workout after your stretching exercises!! Going to do em regularly now.
Many thanks again 👍
You're welcome! Good luck.
These were perfect! Thanks so much doc!
Thanks, and you're welcome!
i cant even put into words how much this helped. i feel so... mobile now i feel great!
These videos have been fabulous during the quarantine -- no gym, no physio, but Dr Jo is still here!
Thanks :-)
Thank you so much it helped me pull my heel stretch easyer.
You're welcome.
Love your instruction: topical, informative, well organized, entertaining, personable. Dealt with therapists my adult life; you are an example of a great one. Kudos and thanks.
Thank you, and you're welcome!
This is the most helpful video I've found, thank you so much.
Thanks, and you're welcome!
JoJo with another classic expert stretch. Using this one for my day off at the park!!! Hope you’re having a great Saturday JoJo!! ♥️
This was a good video and I did them all. The lunge one was a little more challenging since my one knee has been achey lately but I did what I could, had to sub! Thanks for getting right to the point and explaining everything all the way through your demo.
Thanks, and you're welcome!
This video I walked in on has been a blessing !! I have been including a lot of mini band work during leg day recently and a result of that is my Flexors, adductors, quads, hams and everything else have all been tight. These stretches really relieved me. I will definitely include this in my warmup routine from now on. Just about 10 minutes of stretching goes a really long way
Finally after watching 20 gym guys and not doctors give boring advice this is Exactly what I was looking for
All these techniques are great and they really work good stuff💪💪
Wow!! Amazing!!Thank you for the the stretching regimen... My left glute and hamstring were screaming. Did it today and I had immediate relief. I run everyday and do sprints and drills. Will try to do this everyday. Thanks again. Frank.
You're welcome.
You make me so relieved, I feel so much better. I'm training for my karate, which I gotta do highkicks; and this will definitely help.
So simple and helpful. Perfect for someone starting out to loosen up after many years of trauma. Thank you!!
You're welcome!
Another great informative video by Doctor Jo. Thanks.
Thanks, and you're welcome.
This was amazing! Did all three times and all my tightness from my 12 hour shift gone!!! Thank you for sharing ❤️✨
You're welcome! Glad they helped.
Only 10 hours and same here but I can imagine the tightness from 12 lol
I have recently started running and my hips were killing me last night. These stretches are magic. I'm going to do it more often now.
These stretches are so good, I feel so much more mobile when I keep up with them. Thank you for the instructions. 👍😊
You're welcome.
I suffered for years with tightness until I tried this. It is a simple routine that provides major results. Thank you Jo!
You're welcome!
I started doing these stretches about a month ago and it has really helped me on my sqwwaatzz! 👍🏼
This is exactly what I needed to hear 👂 thank you
Thank you! Feels good to stretch.
You're welcome.
Doctor Jo again thank you for the stretch’s can always count on you for the best help!
You're welcome!
Definetly need to do the entire workout as I don’t remember everything you reviewed. Should do this as you prescribed.
you are an angel doctor
Whenever mom asks me to look up some particular stretches for her online, yours are always my go to stretches. Thank you, ma'am. 🙋♀️
Have a great day.
You're welcome, and thanks.
Love these
Thank you so much Dr Jo
You're welcome.
So I was trying a stretching routine with a stability ball and couldn’t do a few stretches, just felt like my hip would explode, then I did your routine and went back to the other one and now I can do them 👀👀👀👀! Thank you this routine is really helpful 🙌
You're welcome.
Thank you so much for this video! I've been struggling with PFPS for a month and, although my knee feels better, I still feel pain in my quad/hamstring/glute muscles when walking because how tight everything is - I started doing these exercises and the pain got better! Do you believe it is normal for this kind of pain to arise when dealing with PFPS? Thanks again Dr Jo!
You're welcome! It's definitely possible. Once we start compensating, other areas can get painful as well.
Thanks, Dr. Jo I have been cycling and having hip pain from my glutinous , but after a session of your stretches it amazing now I can continue to exercise, thank you so much be blessed
You're welcome.
Thank you for this video I’ve been having pains and this really made me feel a bit better throughout my day. ⭐️⭐️⭐️⭐️⭐️
You're welcome.
I can’t even do the 3rd stretch, my left leg and thigh can’t go that way at all
me too!!
same🤦🏽♂️
This video is great, my hips have been bothering me for a while and once I finished the stretches I felt an improvement
Thanks. Glad it helped.
thanks for sharing video and others. i have worked out since young and performed basic stretches, the stretches in your videos are a bit more specific, which is what i was looking for and have been beneficial!
You're welcome.
Thank you so much Dr, literally heard a crack/pop in the area that I was trying to stretch just after moving my hip to the right slightly at 2:35 and it feels so much better now and it's looser too😊
You're welcome.
I am trying to do the splits, straddles, and high kicks
Great help. Had tightness on right side from hip down, tried the exercises…. Awesome feels a should lot better. Thank you
You're welcome. Glad it helped.
Thanks again doctor Jo!!!
You're the bomb!!!
You're welcome, and thanks!
I.... Can't... Even... Touch my toes while my legs are straight....
Same 😫😫
Same😯😯
a lot of people cant, very normal especially if you're tall and have long legs
Trying this now with Cali my cat😊
I hope they help!
Thank you so much this really helped stretch out both my hips from an intense workout.
You're welcome.
Thank you so much!!! Instantly felt better after following this advice
You're welcome!
Hi Dr Jo this is great but what about the outer part of the hip? I have terrible pain/tightness there especially at night. I even had surgery for tendon lengthening a long time ago which seemed to help for awhile. I’m a lot more sedentary now tho due to some health issues.
If you can recommend anything to stretch the out hip I’d appreciate it. Thanks!
Do you mean your IT band/TFL?
Yep. That one. But never mind. I found the videos you did that address that area. Thanks 🙏🏼
You're welcome. Good luck.
Hey Dr Jo! Do you have any vids for mid back rehab? Pains right in the middle of my back on one side.
I have a few. Did you have an injury?
@@AskDoctorJo yes it was a simple pulled muscle, made it worse trying to start a generator with a pull cord this morning.
Maybe it's your lats? These might be worth trying: ruclips.net/video/x1SdnOkQoo0/видео.html
@@AskDoctorJo thanks, will do.
You're welcome. Good luck.
Thank you!! I love you! This really did help a lot! ❤️
You're welcome!
This helped a lot thank you so much
Couldn’t walk correctly after my work out from gym today my legs were super painful, but this help relieve the pain thank you
You're welcome. I'm glad it helped.
I just can’t cross my legs !!
I'm 6'2 so my hips are always really tight, I cant even fold my legs but hopefully this helps
Ayden Ah-Ken same but I’m 6’4 lol how old are u ?
@@gangmusic2741 I'm 21 but my body feels 56 😢😂
I love your videos! Straight to the point!
Thanks!
Excellent. Thanks. It helped me alot, specially the last three exercises- they were very helpful and valuable for me.
God bless you.
You're welcome.
Could you give me sum advice my groins are has hard as rocks and I need a stretch
These might help: ruclips.net/video/wiLfp6iM07s/видео.html
Thanks Dr. Jo; I watched several of your videos and I like them all;
You're welcome.
Thank you for this video, I needed it!
You're welcome!
I don’t know you, but I LOVE YOU!!!! I’ve had a stuck back for WEEKS. Sciatic pain, burning, pinching… I’ve done heat, ice, stretches, muscle relaxers, Advil, massagers, etc. It wouldn’t let go and pop. I went to a Chiropractor today who told me how tight my hips were (I didn’t pop for him either). I got home, searched for loosen tight hips, watched your video, did the stretches and I INSTANTLY felt better. ONE TIME is all it took. I got into bed and my back popped. Such a relief!! I will keep doing these to keep it moving. THANK YOU!!!! ❤ I so appreciate this!!!
You're welcome! I'm glad they helped 😎
THANK YOU !! these hip exercises have allowed me to play golf virtually pain free. thank you thank you thank you !
You're welcome!
Ok so I have been longing for your info thanks I immediately felt relief downloading your worksheet and subscribed
Thanks! Glad it helped.
I was never even taught to do that piriformis stretch sitting up in PT. I feel so much better that I could cry!
Same here!!
Thanks for the demonstrations. I've found these effective both before and after my lower body workouts.
You're welcome.
These helped so much I could feel the difference after the first time doing them. Thanks
You're welcome.
The piriformis stretch is probably the best feeling stretch. Almost as good as stretching sore hamstrings
Thanks for the helpful tips!
You're welcome!
Awesome! Perfect complement to tightness from my Peloton.
Excellent presentation and great instruction. The future of medicine includes a place for physio videos. You are doing your viewers and patients a great service. Many times it’s possible to find better advice on channels like this than in doctor’s office.
Thank you!
Thanks doc you’re always saving me one time I was really stressed for a test almost on the brink of an anxiety attack and I watched a breathing video from you and I was great and now this helped to keep up the great work
You're welcome.
That’s what I need dr Jo
Very helpful!! Thank you
You're welcome!
Thank you Jo for sharing this exercises!
You're welcome!