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Seated Stretches for Hip Pain Relief and Flexibility
Senior Fitness With Meredith•Processed: Mar 03, 2026
13-minute workout video. Stretching, Low Impact. targeting Hips, Glutes. low intensity. helps with Pain Relief, Flexibility / Range of Motion.
⏱️ Key Moments
Summary:The workout includes warm-up movements, seated stretches targeting the hips, and cool-down techniques to enhance flexibility and relieve discomfort.
🏃 Guide
This video is designed for individuals experiencing hip pain or tightness, providing gentle seated stretches to enhance mobility and alleviate discomfort.
Benefits
Improved hip flexibility
Reduced hip pain
Step-by-Step Guide
1
Warm-Up Hip Movements
Sit tall in your chair, knees together, gently sway knees side to side to warm up hips. You should feel a light stretch in the outer thigh.
2
Butterfly Stretch
Bring the soles of your feet together, allow knees to open outwards, and lean forward slightly. Feel the stretch in your inner thighs and hips.
3
Hamstring Stretch
Extend one leg forward, hinge at the hips to lean towards the extended leg. You should feel a stretch along the back of the thigh.
4
Figure Four Stretch
Cross one ankle over the opposite knee and lean forward. Feel the stretch in the hip and glute area.
Safety Notes
Consult a physician before starting if you have severe hip pain, recent surgery, or any underlying conditions.
Duration: 13m 23s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Normal PeopleOsteoarthritisChronic Back Pain / Disc Herniation
Therapeutic Goals
Pain ReliefFlexibility / Range of Motion
⚠️ Caution
Consult your doctor if you have: Osteoporosis
Equipment Needed
🏋️ Chair
Primary Focus
💪 Hips💪 Glutes
Category
StretchingLow Impact
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#13 min#medium length#Stretching#Low Impact#beginner#Chair#Hips#Glutes#low