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In general when stretching the hips, you should hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole routine, which can be time consuming. If you are in a hurry, still hold the hip stretches for 30 seconds, but do less reps.
Starting off with a 45 second hip warm up will help get your hip muscles loosened up and warm.
A hip flexor stretch, piriformis / glute stretch, and a groin stretch will help loosen up the hip and relieve pain.
The hamstrings and IT band also cross the knee joint, so they are both also important to stretch to not only get hip relief, but also knee and leg relief as well.
10 Best Hip Strengthening Exercises to Relieve Hip Pain:
Hip Arthritis Stretches & Exercises:
Dr. Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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Hip Pain Relief Stretches – 5 Minute Real Time Routine:
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