Hip pain can be a frustrating barrier, limiting everything from a morning walk through your Chicago neighborhood to simply sitting comfortably at your desk. Many people believe it's a normal part of life, but lasting relief is often more accessible than you think. The discomfort frequently comes from tightness in the muscles surrounding the hip joint, including the hip flexors, glutes, and piriformis. This tension can lead to stiffness, reduced mobility, and even radiating pain that mimics symptoms of sciatica.

At Pure Motion Chiropractic, we understand that effective pain management combines professional treatment with empowered self-care. That’s why our chiropractic team created this guide to the best stretches for hip pain. We've selected these movements for their safety and proven results, cutting through the noise to give you clear, step-by-step instructions you can perform correctly at home.

This article is your go-to resource. Each stretch includes specific hold times, common mistakes to avoid, and practical modifications. We will show you how to safely target key muscles to release tension, improve flexibility, and restore proper hip function. Whether you spend your days at a desk or are an active resident in the Chicago area, these stretches can help you regain control and build a foundation for a pain-free life. Let's begin exploring the movements that can unlock lasting hip health.

1. Pigeon Pose (Eka Pada Rajakapotasana Prep)

Pigeon Pose is one of the most effective stretches for hip pain because it deeply targets the muscles responsible for hip mobility. It focuses on the external rotators of the hip, particularly the piriformis muscle, which sits deep within the gluteal region. When the piriformis becomes tight, it can compress the sciatic nerve, leading to pain in the hip, buttock, and down the back of the leg. This pose directly addresses that tension.

This stretch also opens up the hip flexors, muscles at the front of your hip that become chronically tight from prolonged sitting. For office workers in Chicago or anyone leading a sedentary lifestyle, this tightness can cause an anterior pelvic tilt, leading to lower back and hip discomfort. Pigeon Pose works to counteract this by elongating these muscles while simultaneously stretching the glutes of the forward leg.

How to Perform the Pigeon Pose

  1. Starting Position: Begin on all fours in a tabletop position.
  2. Leg Placement: Gently bring your right knee forward and place it behind your right wrist. Your right ankle should be somewhere in front of your left hip. The more parallel your right shin is to the front of your mat, the more intense the stretch will be.
  3. Extend Back: Slide your left leg straight back, keeping the top of your foot and your knee on the floor.
  4. Find Your Alignment: Square your hips toward the front. You may need to place a folded blanket or yoga block under your right hip for support if it doesn’t reach the floor.
  5. Deepen the Stretch: Stay upright with your hands on the floor to feel an initial stretch. To deepen it, slowly walk your hands forward and lower your torso over your front leg. You can rest your forearms and forehead on the floor.
  6. Hold and Repeat: Hold the pose for 30-60 seconds, breathing deeply into any areas of tension. Gently release and repeat on the left side.

Important Note: Avoid this stretch if you have a knee injury. If you feel any sharp or pinching pain, ease out of the pose immediately. The goal is to feel a deep stretch, not pain. Combining regular stretching with professional chiropractic care can provide a more complete approach to resolving your hip pain.

2. Figure-4 Stretch (Supine Piriformis Stretch)

The Figure-4 Stretch is one of the most recommended and accessible stretches for hip pain. Its power lies in its simplicity and direct targeting of the piriformis muscle, a deep rotator in the gluteal region. When this muscle becomes tight, it can irritate the nearby sciatic nerve, causing pain in the hip, buttocks, and even down the leg. This stretch offers a gentle yet effective way to release this deep-seated tension.

A person on a blue mat performs a figure-4 stretch, with text overlay 'FIGURE-4 STRETCH'.

Unlike more intensive poses, the Figure-4 stretch is performed while lying on your back, which supports the spine and removes the challenge of balance. This makes it an excellent choice for beginners or those recovering from an acute hip pain episode. For Chicago residents who spend hours sitting, this stretch is perfect for counteracting the effects of a sedentary posture. It is a foundational exercise often prescribed by chiropractors to manage hip discomfort and address sciatica symptoms. To learn more about how chiropractic care can help, you can explore our resources on sciatic nerve pain relief.

How to Perform the Figure-4 Stretch

  1. Starting Position: Lie on your back on a comfortable, flat surface. Bend both knees and place your feet flat on the floor, about hip-width apart.
  2. Leg Placement: Lift your right foot and cross your right ankle over your left thigh, just below the knee. Your right leg should form a "figure 4" shape.
  3. Engage the Stretch: Gently lift your left foot off the floor. Reach your hands through the space between your legs, clasping them behind your left thigh.
  4. Deepen the Stretch: Slowly pull your left knee toward your chest. You should feel a deep stretch in your right glute and hip area. Keep your head, neck, and shoulders relaxed on the floor.
  5. Hold and Breathe: Hold the position for 45-90 seconds, focusing on deep, steady breaths. Try to relax into the stretch with each exhale.
  6. Release and Repeat: Carefully release your hands and lower your left foot back to the floor. Uncross your right leg and repeat the entire sequence on the other side. Aim for 2-3 sets per side.

Important Note: The stretch should feel deep and relieving, not sharp or painful. If you feel any pinching in the hip joint, slightly adjust the angle of your leg or reduce the intensity. This stretch is a great complement to professional care. The team at Pure Motion Chiropractic can help identify the root cause of your hip pain and create a personalized treatment plan that incorporates effective at-home exercises like this one.

3. Hip Flexor Stretch (Modified Lunge Position)

The Hip Flexor Stretch is a fundamental tool for combating one of the most common sources of hip pain: chronically tight hip flexors. This group of muscles at the front of your hip is responsible for lifting your knee toward your chest. Due to prolonged periods of sitting, common for many people in Chicago, these muscles often become shortened and tense. This tightness can pull the pelvis forward, contributing to lower back pain, postural issues, and significant hip discomfort.

This stretch directly counteracts the effects of sitting by elongating the very muscles that become constricted. For anyone who spends hours at a desk, incorporating this stretch is essential for restoring proper pelvic alignment and relieving strain on the hip joints. By releasing tension in the front of the hip, you allow for greater freedom of movement and reduce the pulling force that leads to pain. The chronic tension from sitting is a significant issue, and understanding its effects is the first step toward relief. You can learn more about the sitting epidemic here.

A woman in athletic wear performs a lunge-like hip flexor stretch on a green yoga mat.

How to Perform the Hip Flexor Stretch

  1. Starting Position: Begin by kneeling on one knee. You can place a folded towel or cushion under your back knee for comfort. Your front foot should be flat on the floor with your knee bent at a 90-degree angle.
  2. Maintain Posture: Place your hands on your front knee or on your hips. Keep your back straight, chest up, and engage your core to prevent your lower back from arching.
  3. Engage and Press: Gently tuck your tailbone under to feel a slight stretch at the front of your back hip. From here, slowly press your hips forward.
  4. Deepen the Stretch: Continue to glide your hips forward until you feel a comfortable, deep stretch along the front of your back thigh and hip. Avoid leaning your torso forward; the movement should come from your hips.
  5. Hold and Repeat: Hold this position for 30-45 seconds, breathing deeply. Do not bounce. Release the stretch slowly and switch to the other side. Aim for 2-3 repetitions on each leg.

Important Note: The goal is a gentle, sustained stretch, not pain. If you feel any sharp discomfort, especially in your knee or back, ease out of the position. Ensure your front knee does not extend past your ankle to protect the joint. This stretch is a great addition to a routine that includes glute activation exercises, creating a balanced approach to hip health.

4. Glute Bridge and Glute Bridge Hold

The Glute Bridge is a powerful exercise that is often part of both rehabilitation and strength training routines. Unlike passive stretches, this movement is an active exercise that strengthens the gluteus maximus while simultaneously opening and stretching the hip flexors. This dual-action approach is exceptionally effective for addressing hip pain that stems from muscle imbalances, a common issue for anyone who spends long hours sitting.

Weak or inactive glute muscles often force other muscles, like the hip flexors and lower back, to overcompensate, leading to pain and dysfunction. By activating and strengthening the glutes, the Glute Bridge helps restore proper pelvic alignment and movement patterns, which directly alleviates stress on the hip joints.

A woman in a blue shirt and black leggings performs a glute bridge hold on a yoga mat.

How to Perform the Glute Bridge

  1. Starting Position: Lie on your back with your knees bent and feet flat on the floor, about hip-width apart. Your feet should be close enough that you can just touch your heels with your fingertips. Rest your arms by your sides with your palms facing down.
  2. Lift Your Hips: Engage your core and press through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
  3. Squeeze and Hold: At the top of the movement, consciously squeeze your glute muscles. For a dynamic stretch, hold for 1-2 seconds before lowering back down.
  4. Repetitions: Perform 15-20 repetitions for 2-3 sets.
  5. Progression (Glute Bridge Hold): To increase the challenge and deepen the hip flexor stretch, progress to a Glute Bridge Hold. At the top of the lift, hold the position for 30-60 seconds while maintaining the glute squeeze.
  6. Frequency: Perform this exercise 3-4 times per week to build strength and improve hip function.

Important Note: Avoid arching your lower back as you lift; the movement should come from your hips, not your spine. If you feel strain in your hamstrings or lower back instead of your glutes, readjust your foot position. At Pure Motion Chiropractic, we design personalized plans that integrate targeted exercises like this to correct imbalances and restore proper function.

5. Butterfly Stretch (Bound Angle Pose)

The Butterfly Stretch is a gentle, seated stretch that opens the hip joints and inner thighs. This stretch is particularly effective for hip pain because it targets the adductor muscles on the inner thigh, which can become tight and pull on the pelvis, contributing to hip and groin discomfort. By encouraging external rotation and flexion in the hips, it helps gradually increase the joint's range of motion in a controlled way.

This stretch is one of the most accessible and relaxing options, making it ideal for those new to stretching or experiencing acute pain. Its calming nature also makes it a perfect addition to a stress-relief routine or for postpartum recovery, gently encouraging the hip area to regain mobility without strain.

How to Perform the Butterfly Stretch

  1. Starting Position: Sit on the floor with your spine upright. For added comfort and to maintain good posture, you can sit on a folded blanket or cushion.
  2. Leg Placement: Bring the soles of your feet together in front of you, allowing your knees to fall out to the sides. The closer you bring your heels to your body, the more intense the stretch will be.
  3. Find Your Alignment: Hold onto your feet or ankles with your hands. Sit up tall, lengthening your spine from your tailbone to the crown of your head.
  4. Deepen the Stretch: Allow gravity to gently pull your knees toward the floor. Avoid forcing them down. For a deeper stretch, you can slowly hinge forward at your hips, keeping your back straight.
  5. Hold and Repeat: Breathe deeply and hold the stretch for 45-60 seconds. With each exhale, try to relax further into the pose. To release, gently use your hands to bring your knees back together.

Important Note: This stretch should feel gentle and restorative. If you feel any sharp pain in your hips or knees, ease back or place pillows under your knees for support. A consistent stretching practice is key, but learning how to improve hip mobility safely is crucial. Combining this with professional guidance can lead to more lasting relief.

6. Standing Hip Flexion and Internal Rotation (90/90 Stretch)

The Standing Hip Flexion and Internal Rotation stretch is a dynamic movement that improves both mobility and stability. This stretch is highly effective because it uniquely targets multiple muscle groups at once, including the hip flexors and deep external rotators. By challenging your balance while moving the hip through its range of motion, it builds functional strength that supports the joint during daily activities.

This stretch is particularly valuable for active individuals in the Chicago area who need strong, mobile hips for running or lifting. It's also an efficient movement for busy professionals, as it addresses several common patterns of hip tightness simultaneously. Unlike static floor stretches, this active variation engages your core and stabilizing muscles, which are critical for preventing hip and lower back pain.

How to Perform the Standing Hip Flexion and Internal Rotation

  1. Starting Position: Stand tall with your feet hip-width apart. Engage your core to keep your posture upright. Use a wall or sturdy chair for balance support if needed.
  2. Lift and Flex: Shift your weight onto your left leg. Lift your right leg, bending the knee to create a 90-degree angle at both your hip and your knee (your thigh should be parallel to the floor).
  3. Rotate Internally: Keeping your thigh stationary and parallel to the floor, slowly rotate your hip inward. Your lower leg will swing out to the side as you do this. Move only as far as you can without your pelvis tilting or twisting.
  4. Hold the Stretch: You should feel a deep stretch in the back of your right hip and glute. Hold this position for 20-30 seconds, focusing on your breathing.
  5. Return and Repeat: Gently bring your leg back to the starting flexed position and lower it to the floor. Repeat the entire sequence on the left side.

Important Note: This is an active stretch. Prioritize control over the depth of the movement. If you feel any sharp pain or pinching in the hip joint, reduce the range of motion. For those in Chicago struggling with persistent hip pain, combining targeted stretches like this with a professional evaluation at Pure Motion Chiropractic can help identify and address the root cause of your discomfort.

7. Supine Hip Internal and External Rotation (Windshield Wipers)

This gentle, dynamic stretch is one of the safest and most effective movements for improving hip mobility. Known as "Windshield Wipers," this exercise guides the hip joint through its natural internal and external rotation without the strain of body weight. It is an excellent therapeutic tool, helping individuals identify their own range-of-motion limitations while gently encouraging more fluid movement.

This stretch is particularly beneficial because it isolates the hip joint's rotation, a key movement pattern that often becomes stiff from sedentary habits. For individuals just starting a rehabilitation program or those looking for a safe way to warm up the hips, this movement provides a controlled way to lubricate the joint and release tension in the surrounding muscles.

How to Perform Supine Hip Rotation

  1. Starting Position: Lie on your back on a comfortable surface with your knees bent and your feet flat on the floor, about hip-width apart. Let your arms rest comfortably at your sides.
  2. Initiate Movement: Keeping your upper body and pelvis still, slowly lower both knees to the right side, moving toward the floor. Go only as far as you can without pain or lifting your shoulders off the ground.
  3. Hold and Return: Pause for a moment at the end of your range of motion. Then, use your core and hip muscles to slowly guide your knees back to the starting position.
  4. Repeat on the Other Side: Gently lower both knees to the left side, feeling the stretch in your right hip.
  5. Continue the Motion: Continue this slow, controlled "windshield wiper" motion from side to side for 30-60 seconds.
  6. Breathing: Coordinate the movement with your breath, exhaling as you lower your knees and inhaling as you bring them back to the center.

Important Note: The goal is smooth, pain-free motion, not to force your knees to the floor. This stretch should feel restorative. If you experience sharp pain, reduce the range of motion. Integrating this gentle exercise into a daily routine, especially in the morning and evening, can significantly improve joint health and is a great complement to professional chiropractic care at Pure Motion Chiropractic.

8. Cross-Body Hip Stretch (Standing or Seated)

The Cross-Body Hip Stretch is a versatile and targeted movement, effective in addressing lateral hip pain. This stretch zeroes in on the gluteus medius and the tensor fasciae latae (TFL), two muscles on the outside of the hip that play a critical role in stabilizing the pelvis. When these muscles become tight, they can contribute to IT band syndrome and a persistent ache on the side of the hip, a common complaint among runners and other active Chicago residents.

This stretch is valuable because it can be adapted to almost any situation. Whether you need a quick stretch at your desk or post-run relief, the standing and seated variations make it accessible. By isolating and elongating these key outer hip muscles, this stretch helps release tension that often leads to movement imbalances and referred pain.

How to Perform the Cross-Body Hip Stretch

Seated Variation:

  1. Starting Position: Sit upright in a sturdy chair with both feet flat on the floor.
  2. Leg Placement: Lift your right ankle and cross it over your left thigh, just above the knee.
  3. Initiate the Stretch: Gently press down on your right knee with your right hand until you feel a stretch in your outer hip and glute.
  4. Deepen the Stretch: To increase the intensity, maintain a straight back and slowly hinge forward from your hips.
  5. Hold and Repeat: Hold the stretch for 30-45 seconds, breathing into the sensation. Release and repeat on the left side.

Standing Variation:

  1. Starting Position: Stand tall with your feet hip-width apart. You can hold onto a wall or chair for balance.
  2. Leg Placement: Cross your right leg in front of your left leg, placing your right foot on the floor.
  3. Lean and Stretch: Keeping both feet on the floor, lean your hips toward the right side. You should feel a stretch along the outside of your left hip and thigh.
  4. Reach (Optional): To deepen the stretch, reach your left arm overhead and toward the right side.
  5. Hold and Repeat: Hold the pose for 30-45 seconds. Return to the starting position and repeat on the other side.

Important Note: The stretch should be felt in the outer hip and glute, not as a sharp pain in the knee or hip joint. Avoid twisting your torso to maintain the focus on the hip muscles. This stretch is a great complement to professional care; integrating it with targeted chiropractic adjustments at Pure Motion Chiropractic can help address the root causes of IT band issues and lateral hip pain.

8-Stretch Comparison for Hip Pain

Exercise Implementation complexity Resource requirements Expected outcomes Ideal use cases Key advantages
Pigeon Pose (Eka Pada Rajakapotasana Prep) Medium–High: requires hip flexibility and careful alignment Yoga mat, optional blocks/bolster Deep piriformis/glute stretch, improved hip ROM, sciatica relief when performed correctly Office workers, sedentary individuals, runners, yoga practitioners Targets piriformis directly, progressive variations, combines mobility and strength
Figure-4 Stretch (Supine Piriformis Stretch) Low: beginner-friendly supine position Mat or bed; no equipment Gentle piriformis release, reduced sciatic irritation, immediate relief for acute pain Beginners, patients with acute pain, home rehab Very safe, low injury risk, adjustable intensity, easy to perform frequently
Hip Flexor Stretch (Modified Lunge Position) Low–Medium: requires core control to protect lumbar spine Mat, optional cushion for knee Stretches iliopsoas/rectus femoris, improves posture and anterior pelvic tilt Prolonged sitters, office workers, postural dysfunction cases Directly addresses sitting-related tightness, quick and workplace-friendly
Glute Bridge and Glute Bridge Hold Low–Medium: requires hip drive and core engagement Mat; optional resistance band or weight for progression Strengthens glutes while stretching hip flexors, improves pelvic stability Athletes, prenatal/postpartum rehab, sedentary individuals correcting weakness Combines activation with stretch, addresses root causes of hip pain
Butterfly Stretch (Bound Angle Pose) Low: gentle, seated, suitable for most levels Chair or mat; optional cushion Opens adductors, increases hip joint mobility, calming effect Beginners, pregnant individuals, those seeking gentle mobility Very accessible, meditative, can be held long for relaxation
Standing Hip Flexion & Internal Rotation (90/90 Stretch) High: advanced balance and flexibility demands Clear standing space, optional support (wall/chair) Improves multi-planar hip mobility, balance and proprioception, sport-specific prep Athletes, mobility-focused adults, advanced practitioners Efficiently addresses multiple hip restrictions, dynamic and functional
Supine Hip Internal & External Rotation (Windshield Wipers) Low: controlled, gravity-assisted movement Mat or bed; no equipment Gentle full ROM mobility, reduces stiffness, assesses movement capacity Early rehab patients, mobility assessments, morning routines Very safe, low-load dynamic mobility, good proprioceptive feedback
Cross-Body Hip Stretch (Standing or Seated) Low: simple pulling motion, minimal balance required Chair or standing space; mat optional Relieves lateral hip and IT band tension, immediate tightness reduction Runners, athletes with lateral hip pain, office workers Targets gluteus medius/TFL, adaptable to standing or seated settings

Move Beyond Pain: Take the Next Step with Your Local Chicago Chiropractor

Navigating hip pain can be frustrating, but the journey toward relief is within your reach. In this guide, we’ve explored effective stretches designed to target the key muscles surrounding your hips. From the deep release of the Pigeon Pose to the targeted relief of the Figure-4 Stretch and the gentle mobility of Windshield Wipers, you now have a powerful toolkit to combat stiffness and discomfort.

Integrating these movements into your daily routine is a critical first step. Remember, consistency is more important than intensity. A few minutes dedicated to the Hip Flexor Stretch after a long day at your desk or a gentle Butterfly Stretch before bed can make a significant difference. These practices are not just about temporary relief; they are about building a foundation of mobility, stability, and body awareness that supports your long-term wellness.

Creating a Sustainable Stretching Routine

The true value of these exercises comes from making them a consistent part of your self-care. Think of this list not as a one-time fix but as a menu of options to address your body’s specific needs.

  • For Desk Workers: Prioritize the Hip Flexor Stretch and the Seated Cross-Body Hip Stretch to counteract the effects of prolonged sitting.
  • For Athletes: Incorporate dynamic movements like the Glute Bridge and Standing Hip Flexion to activate key muscles before activity and use the Figure-4 for post-workout recovery.
  • For General Stiffness: The gentle rocking of Windshield Wipers is an excellent way to start or end your day, restoring fluidity to the hip joints.

Listening to your body is essential. The goal is to feel a gentle pull, never sharp pain. If a stretch feels too intense, always use the modifications provided or ease back. By paying attention to your body’s signals, you can safely and effectively work toward greater comfort and mobility.

When Stretching Isn't Enough: The Importance of Professional Care

While these are some of the best stretches for hip pain, they are one piece of a larger puzzle. If your discomfort persists, worsens, or is accompanied by clicking or instability, it’s a sign that a deeper issue may be at play. Underlying causes like spinal misalignments, muscle imbalances, or joint dysfunction often require a professional diagnosis and a targeted treatment plan.

This is where expert care becomes essential. At Pure Motion Chiropractic, we specialize in identifying the root cause of your hip pain. Our team goes beyond surface-level symptoms to understand the specific biomechanics contributing to your discomfort. We are proud to serve residents across the Chicago area who are seeking lasting solutions.

Our approach combines precise, gentle chiropractic adjustments with soft tissue therapy and corrective exercises to restore proper joint function, release chronic muscle tension, and correct imbalances. We create personalized care plans designed not just to alleviate your current pain but to equip you with the tools and support needed to prevent future issues. Don't let hip pain limit your life.

Ready to find the root cause of your hip pain and build a path to lasting relief? The team at Pure Motion Chiropractic in Chicago is here to provide expert diagnosis and personalized care that goes beyond simple stretches. Schedule your new patient consultation today and take the first step toward moving freely and living without pain.