The Best Hip Stretches for Seniors

Stretching is a good habit to have at any age; however, it’s all the more important for seniors since muscles weaken as they age. Stretching is crucial to preserve a range of motion and allows seniors to move with more flexibility. Moreover, it helps reduce hip pain, which is often experienced by older adults.

Benefits of Stretching

As we get older, our bone structures start breaking down faster, which creates a lot more wear and tear. Research shows that for people aged 55 and above, joint mobility decreases by six degrees every decade. Stretching can help improve flexibility and range of motion, while reducing muscle tightness, to make joints more mobile.

Hip muscles are divided into four groups—the adductor group, the gluteal group, the iliopsoas group, the lateral rotator group. All of these groups work together to help maintain a standing posture by evenly distributing the weight of the torso to the lower limbs. Strong and flexible hip muscles

  • Increase stability and balance
  • Relieve back and knee pain
  • Make movement easier
  • Improve joint functionality

Here are some hip stretches that seniors can include in their daily routine to strengthen their hips and relieve hip pain.

Before Starting

Stretching is important in relieving pain; however, these exercises must be done correctly to avoid injury. If you experience any pain while doing the below exercises, stop doing them or try a gentler pace.

If you have recently had a hip replacement, make sure to consult your doctor or physical therapist before attempting any new exercises or stretches.

Standing Hip Flexor

This hip stretch will help you build flexibility in your hips while strengthening your hip flexor muscles.

1. Stand with your feet together near a wall, chair, or any surface you can use to balance.

2. Take a deep breath and lift your left leg to bring your knee as close to your chest as possible.

3. Hold for five seconds before slowly lowering your leg.

4. Repeat this exercise 10 times on each side.

Clam Exercise

The clam exercise is a simple stretch that is perfect for beginners, as it focuses exclusively on flexibility.

1. Lie down on your right side with your arm tucked under your head. Bend your knees so your feet go behind you at a 90-degree angle.

2.  your ankles together, use your glute muscles to lift your left knee, while keeping your right knee on the ground.

3. Hold for five seconds, and then slowly lower your leg.

4. Repeat five times and then switch sides.

Hip Extensions

Hip extensions help stretch and lengthen your hip muscles to make movement easier.

1. Stand with feet shoulder-width apart while resting your hands on a chair, or any other object you can use to balance.

2. Slowly start lifting your right leg behind you. Focus on keeping both legs straight without bending your knees.

3. Hold for five seconds before slowly lowering your leg.

4. Repeat 10 times on either side.



Many people live with pain, but the practice of Matthew D. Barber, M.D. can help. Dr. Barber focuses on helping people live pain-free by providing personalized treatment to help them recover. To get started, call (251) 410-3600 or contact us online.


While Dr Barber focuses exclusively on the management of knee and hip problems with a focus on joint replacement procedures, he is proud to be a source of information for patients and has several specialist partners at ALABAMA ORTHOPAEDIC CLINIC who are available to treat any orthopaedic condition.