Simple Hip Stretches for Better Balance and Mobility

Common Causes of Hip Pain & How to Find Relief:


There are several possible causes of tight hips. Here are some common ones:

  1. Lack of physical activity: Prolonged sitting or a sedentary lifestyle can cause the hip muscles to weaken and tighten up.
  2. Overuse Injury: Repetitive movements or overuse of the hip muscles can lead to tightness and stiffness.
  3. Injury or trauma: A previous injury or trauma to the hip joint or surrounding muscles can cause tightness and discomfort.
  4. Aging: As we age, our muscles tend to become less flexible and lose their elasticity, leading to tightness and stiffness.
  5. Imbalance: Imbalances in muscle strength or flexibility in the hips, legs, or lower back can cause tightness and discomfort.
  6. Medical conditions: Certain medical conditions such as arthritis or sciatica can cause hip pain and tightness.
  7. Emotional stress: Stress and tension can cause the hip muscles to tighten up as part of the body's stress response.

Hip Stretches for Better Mobility

A lot of chronic pain conditions are exacerbated by emotional stress. So, before any Simple Jane Stretch Session starts, it's important to do a few breathing exercises to let the nervous system calm down and let muscle tension relax. Start with some deep breathing exercises or guided visualization to release tension and stress throughout the body.

Relieve Hip Pain and Back Tension with a Salt Stone Massage

Next, apply On the Mend balm to hips, sides, lower back, and any sore spots. Then, take the salt stone and massage it in to loosen up achy joints.

Next, continue with some Restisted Stretching Techniques with the Stretch Strap or sturdy band.

Seated Inner Thigh Stretch: This stretch targets the inner thigh and hip rotator muscles, as well as the spine.


  • Sit on the floor and place left foot into the stretch strap and extend leg out to the side.
  • Hold the stretch strap in one left hand and gently rotate the spine and look in the opposite direction.
  • Keep abs tight, breathe, hold for 30 seconds, then switch sides and repeat.

Figure 4 Stretch: This stretch targets the glutes and hip rotator muscles.


  • Lie on your back with your knees bent and feet flat on the floor.
  • Cross one ankle over the opposite knee and gently pull your knee towards your chest.
  • Give resistance as you pull the knee closer to the chest and flex the feet.
  • Hold for 30 seconds, relax, repeat then switch sides.

Remember to hold each stretch for at least 30 seconds. Reach, Resist, Relax.  Breathe deeply throughout the stretch. It is also important to avoid bouncing or forcing the stretch, which can lead to injury.

Standing Stretches are a good way to build better balance and strengthen hips.

First, warm up achy back muscles and hips with On the Mend balm and a few breathing exercises.

Start with an easy warm-up by placing your hand into the stretch strap loops and placing your left foot forward in a split stance movement.

Start to raise the arms above your head in a gentle, rocking, fluid movement . Hold here and give a ‘pull’ from side to side making sure your feet are planted on the ground and stable.

  • Try a 'curtsy lunge'  and different foot positions to work into different angles of the hip rotators and torso.  

Always finish the same way you started so you can feel the difference in your body and mind.

Ready to loosen up your hips and feel great? Try it for yourself and feel hip pain and tension melt away.

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