Step 1: Improve Hip Rotation

Complete all five steps in one session, or spread them across five days. Move at your own pace and repeat only what feels useful.

We’ll begin with a hip-rotation stretch for the glutes and deeper muscles around the hip.

Try This

  • Complete 10 to 40 slow repetitions
  • Pause briefly on each side
  • Stay within a comfortable range
  • Place a cushion or bolster under your hips if sitting on the floor is uncomfortable

The stretch may feel unfamiliar, but it should not feel sharp or unstable.

Step 2: Massage Around the Hip

This video demonstrates four areas you can gently massage around the hip.

Self-massage may temporarily reduce tension or make movement feel more comfortable.

Try This

  • Massage each area for 1 to 2 minutes
  • Repeat on both hips
  • Use enough pressure to feel the area without tensing or holding your breath
  • Reduce the pressure if a spot feels excessively tender

You can massage all four areas or focus on the ones that feel most helpful.

Step 3: Strengthen the Hips With a Band

Stretching and massage can feel helpful, but strengthening is also important for supporting the hips and improving movement.

This sequence includes six movements:

  • Lateral steps
  • Forward steps
  • Backward steps
  • Hip abduction
  • Hip adduction
  • Hip flexion

Use a light resistance band while you learn the movements.

Band Placement

  • First three movements: Place the band around your ankles
  • Next two movements: Keep it around the moving ankle and loop it under the standing foot
  • Final movement: Place the band around both feet

Try This

Complete 2 to 3 sets of 10 repetitions on each side.

You should feel the hip muscles working, but the exercises should remain controlled. Skip or modify any movement that causes sharp pain, instability, or worsening symptoms.

Step 4: Understand Persistent Hip Pain

Hip pain is influenced by more than muscles and joints. The nervous system, stress, sleep, previous experiences, and expectations can also affect how pain is experienced.

After pain continues for months or years, the nervous system may become more sensitive and protective. Normal movements or sensations can then feel more threatening or painful than they did before.

This does not mean the pain is imaginary. It means persistent pain can involve both the body and the nervous system.

What Can Help?

  • Gradually return to manageable movements
  • Build strength throughout your body
  • Avoid repeatedly testing or provoking the painful area
  • Pace activities instead of alternating between doing too much and complete avoidance
  • Support sleep, recovery, and stress management
  • Seek professional evaluation for severe, unexplained, or worsening symptoms

The goal is not to ignore pain. It is to help your body rebuild capacity and confidence over time.

Step 5: Build Glute Strength and Pelvic Control

The final video includes two exercises:

  • Glute bridge
  • Bridge twist

The traditional bridge focuses on glute strength. The bridge twist adds a greater challenge for your hips, pelvis, and trunk.

Choose the variation you can perform with control.

Try This

  • Complete 2 to 4 sets
  • Perform 10 to 15 repetitions on each side
  • Hold the top position for one second
  • Keep the movement slow and controlled

Reduce the range or return to the standard bridge if the twisting variation feels uncomfortable or unstable.

You can repeat the stretches, massages, and strengthening exercises over the next week. You do not need to perform every exercise every day. Choose the movements that feel useful and allow adequate recovery.

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