The Ultimate List of Hip Impingement Stretches (with Videos)

Jump to a Section:

Related Articles

• Hip Impingement: Injury Overview
• The Best Hip Impingement Treatments
• The Best Hip Impingement Exercises
• The Best Hip Impingement Stretches

Exercises

There’s a plethora of options available when it comes to stretching to strengthen the muscles surrounding your hip impingement, but here are a few of our favorites.

Supine Hip Internal Rotation Stretch

Benefit: Creates vital space within the hip joint, minimizing impingement.

Steps:

• Lie flat on your back, knees bent, and feet flat.
• Cross one ankle over the opposite knee.
• Gently pull the crossed leg towards you, keeping your back flat. Feel the stretch in your hip.

Kneeling Hip Flexor Stretch

Benefit: Lengthens tight hip flexors, improving hip extension and alleviating impingement pain.

Steps:

• Kneel on one knee; the other leg stretched out with a flat foot
• Lean forward onto your front knee, feeling a stretch in the front of your hip on the back leg.

Piriformis Stretch

Benefit: Releases tension in the piriformis, potentially reducing pain radiating down the leg.

Steps:

• Lie on your back with your knees bent.
• Cross one ankle over the opposite knee and gently pull the knee towards your chest until you feel a stretch in your buttock.

Groin Stretch

Benefit: Lengthens and loosens the groin muscles, boosting hip and leg flexibility.

Steps:

• Sit on the floor with your legs apart and the soles of your feet together.
• Lean forward, reaching your chest towards the floor while keeping your back straight. Feel the stretch in your inner thighs.

Butterfly Stretch

Benefit: Increases hip range of motion and reduces stiffness, alleviating impingement discomfort.

Steps:

• Sit on the floor with the soles of your feet together and knees bent out to the sides.
• Press your knees towards the floor, feeling the stretch in your hips and inner thighs.

Pigeon Pose

Benefit: Lengthens and releases tight glutes, improving hip mobility and pain control.

Steps:

• Start on all fours, bring one knee forward between your hands, and bend the other leg behind you.
• Lean forward until you feel a stretch in your glutes and hip flexor.

Supine Figure-Four Stretch

Benefit: Lengthens the piriformis muscle and eases external hip rotation, both crucial for pain relief in hip impingement.


Steps:

• Lie flat on your back with both knees bent and feet flat on the floor.
• Cross one ankle over the opposite thigh, just above the knee.
• Gently pull the crossed knee towards your chest until you feel a stretch in your buttock and outer hip.
• Hold for 20-30 seconds, then repeat on the other side.

Reclined Piriformis Stretch

Benefit: This variation targets the piriformis from a different angle, providing deeper release and potentially alleviating sciatica-like pain.

Steps:

• Lie on your back with both knees bent and feet flat on the floor.
• Cross one ankle over the opposite knee, just above the knee.
• With your arms outstretched, gently clasp the back of your crossed thigh and pull it towards you until you feel a stretch in your buttock.
• Keep your other leg flat on the floor and your back straight.
• Hold for 20-30 seconds, then repeat on the other side.

Thread the Needle Stretch

Benefit: Combines hip flexion and internal rotation, improving mobility and reducing impingement pain.

Steps:

• Start on all fours with your hands shoulder-width apart and knees hip-width apart.
• Thread one arm under your body, reaching towards the opposite side.
• Place your hand flat on the floor outside your opposite hand.
• Gently slide your hips back towards your heels, keeping your back flat and core engaged. Feel the stretch in your hip flexor and inner thigh.
• Hold for 5-10 seconds, then repeat on the other side.

Superman on a Bender

Benefit: Strengthens your back and glutes, which support hip stability and reduce impingement symptoms.

Steps:

• Start on your hands and knees with your hands shoulder-width apart and knees hip-width apart.
• Extend one arm and the opposite leg straight, keeping your core engaged and back flat.
• Hold for 5 seconds, then repeat on the other side.
• As you get stronger, you can add a slight bend in the extended arm and leg for a deeper stretch.

The Benefits of Stretching for Hip Impingement

Beyond the immediate relief it offers, FAI stretches offer many benefits that pave the path to improved mobility. Explore these benefits through the voices of experts and the power of scientific evidence.

Improved Range of Motion

Decreased Pain and Discomfort

Pain is the most significant effect of a hip impingement. Stretching and exercise are proven pain relief methods.

Enhanced Stability and Strength

Stretching can enhance the communication between your nervous system and the muscles around your hip. This improved communication allows for better coordination and activation of these muscles for greater control and stability.

Reclaimed Confidence and Quality of Life

Having a hip impingement can significantly decrease your ability to move, impacting your confidence and quality of life. Stretching offers a method to relieve pain, reduce symptoms, and enhance mobility. This allows you to move more easily to regain your confidence and quality of life.

9 Tips to Supercharge Your Hip Impingement Stretches

Warm Up for 5-10 Minutes Before Stretching

Like warming up your car before a drive, prepping your muscles with 5-10 minutes of light cardio like walking or gentle jumping jacks gets your blood flowing and prepares your body for deeper stretches.

Practice Controlled Breathing

Deep, controlled breaths are your secret weapon during stretches. Inhale as you ease into the pose, allowing your muscles to relax. Exhale as you gently deepen the stretch, sending oxygen to your muscles and maximizing their benefit.

Hold Each Stretch for 20-30 Seconds

Most stretches thrive on a 20-30-second hold. This gives your muscles time to lengthen and release tension. Avoid bouncing or jerking, as these can lead to injury and negate the benefits. Instead, hold the pose with steady, gentle pressure.

Mind Your Alignment and Form

Proper form is your key to unlocking pain-free stretching. Keep your back straight, core engaged, and shoulders relaxed throughout each pose. Remember, good alignment maximizes stretch, while poor alignment can lead to discomfort or injury.

Listen to Your Body

Pain is your body's way of saying, "Hey, something's not right!" If you experience sharp pain during a stretch, stop immediately and consult your doctor. Gentle discomfort is okay, but sharp pain is a sign to back off, modify the stretch, or choose a different one.

Incorporate a Variety of Stretches

Don't get stuck in a rut! Mix up your routine with various stretches to target different muscle groups and areas of your hip. This keeps your body challenged and prevents plateaus in your progress, helping you reach your flexibility goals faster.

Utilize Helpful Props

Yoga straps, blocks, and foam rollers are your allies in the stretching world. These props can help you reach deeper stretches, modify exercises, and improve overall comfort and effectiveness. Don't hesitate to use them to personalize your stretches and unlock optimal results.

Be Patient and Consistent

Remember, hip impingement stretches are a journey, not a quick fix. Be patient and consistent with your practice, and celebrate even minor improvements. Over time, your dedication will pay off in newfound flexibility and pain-free movement.

Add Hot & Cold Therapy for Added Relief

Consider incorporating heat therapy, like a warm bath or heating pad, before stretching to relax your muscles further. After your stretches, cold therapy, like an ice pack, can help reduce inflammation and accelerate recovery.

Conclusion: Embracing a Pain-Free Future, One Stretch at a Time

Living with hip impingement feels like a constant negotiation with limitations. But amidst the struggle, remember this: you have the power to reclaim your movement, and it begins with a simple stretch.

Stretching is not a quick fix for any injury. It's a long-term solution that requires patience and persistence. However, the benefits greatly outweigh the effort needed. Practice these stretches daily to see an improvement in your hip impingement.

Related Resources

About the Author

Brandon Landgraf is the Digital Marketing Manager for Carex Health Brands. He finds passion and fulfillment in creating content that enhances, improves, and enlivens others' quality of life. All of his written work is formulated to not only offer essential advice and tips but back it with proven studies and experts. His mission is to connect with readers and provide steps to make their lives better.

About Carex Health Brands

Carex is your one-stop shop for home medical equipment and for products that assist caregivers with providing the best possible support and care for their loved ones. Carex Health Brands has been the branded leader in in-home, self-care medical products for over 35 years. Our goal is to improve the lives of our customers by bring them quality products that bring dignity back to their lives. With our three nationally distributed brands, Carex Health Brands serves national, regional and independent food, drug and mass retailers along with wholesalers, distributors and medical dealers.