If you’re dealing with hip pain and other issues and suspect that you have misaligned hips, then this guide for hip alignment exercises is perfect for you! Or maybe you think you’ve tried everything , but the pain remains…time to look at it from a new angle.
Learning how to strengthen and align your hips can not only improve your posture, but can save you from many common running injuries such as runner’s knee, IT band syndrome, and piriformis syndrome.
The key here is STRENGTH.
My biggest desire any time I do Physical Therapy or see a chiro is to find out what I can KEEP doing on my own to prevent the issue from recurring!
So that’s what I’m going to provide you here and as always a reminder that I’m not a doctor, so I still recommend you see one if you’re dealing with hip pain.
Importance of Having Correct Hip Alignment
Your hip alignment all starts with your pelvis. That’s the bone structure that helps you walk, run, and maintain good posture and core stability.
That’s because the hip muscles support our bodies by transferring our weight stably and uniformly to the legs.Instability in the hip can lead to uneven weight distribution throughout the body, which is bad for the spine. As runner’s that means an increased risk of lower body injuries because we’re changing force or which muscles are working.
It makes sense that if your hip is slightly higher on the right, this means with every step you’re now asking your body to compensate and that makes muscles, joints and tendons angry over time!
On the other hand, strong hip muscles increase the stability of the knees, lessen knee pain, and increase the body’s overall stability.
Nearly, every runner with knee, hip or IT Band issues receives news from the Physical Therapist that they need to strengthen their hips.
The image below shows how the hip misalignment due to weakness can cause problems all the way down your leg and results in IT Band Syndrome or runner’s knee.
- the leg rotates in creating pressure on the knee
- rotation pulls muscles tighter
- your gate changes placing new pressure on muscles and joints
- muscles are shortened, so they can’t function well
Moreover, when you don’t have enough stability in some parts of your body, you might also have bad movement patterns that make your hips feel out of alignment.
Princeton University explained this further in their Athletic Medicine Program that performing hip alignment exercises can help correct imbalances in muscles that play a role in pelvic stabilization, namely the deep core muscles, gluteus maximus, gluteus medius, and the piriformis muscles.
And so, hip stabilization and hip alignment go hand in hand, so it’s incredibly important to focus on these exercises I’ve mentioned below to make sure you have correct hip alignment.
How to Tell if Your Hips are Out of Alignment
Hip rotation is a common occurrence and many resolve it by going to the chiropractor, which I often recommend to athletes I coach.
However, this is just one part of the formula, to ensure that you don’t need to go back weekly for adjustments, it’s important to also perform exercises that strengthen the muscles around our pelvis and continue daily hip stretches.
Before heading in, do a quick check at home to see if you might need some fixing. Compare your left and right side:
- Is it harder to balance on one side?
- Is one side is weaker, more painful, tighter, or stiffer?
- If any of this is true, your pelvis may be rotated.
Another test is to lie on your back on the floor, bring your knees to your chest, and then slowly stretch them straight on the floor or against a wall. Ask a running buddy to see if one leg is longer than then the other {I can often tell this on my own with legs up the wall}.
They can do this by holding a broom stick or other rod across your feet, then across your hipbones while you are still laying face up and then face down. Most often, the right hipbone appears to be higher than the left one, if the pelvis is rotated.
Image source
Symptoms of Misaligned Hips
The majority of hip misalignments in adults, however, develop gradually and can be corrected with the appropriate stretches and exercises.
Typically, it is something that can be treated at home or with the assistance of a chiropractor. Here are some symptoms that your hips are misaligned:
- Hip pain
- Runner’s knee
- Ankle pain while running
- Foot pain while running
- Upper back or lower back pain
- Sciatica
- Uneven shoulders
- Uneven gait
- Shortening of the hip flexors
- Tightness or restrictions in the movement of the hips
- Feeling as if one of your leg is longer than the other
Best Hip Alignment Exercises You Can Do At Home
So, after being assessed or seen by a chiropractor, here are a few at-home exercises to help create hip strength and prevent pelvic rotation.
Remember our goal is to build strength to help the body maintain alignment.
As always I am not a doctor and you should consult one before starting any routine, but have found these to be helpful myself.
1. Isometric Holds
This is a great exercise to help you strengthen muscles to improve hip alignment.
Start by lying on your back with both legs on the ground, bend your right leg and pull into your chest.
Place hands around your thigh, creating light resistance, and push away with your leg for 10 seconds.
Place your hands in front of your knee, creating light resistance, and push your leg towards your chest for 10 seconds.
2. 90/90 Hip Rotation
This is one of the best exercises for hip mobility that then assists in hip alignment.
Start by lying on the ground with knees bent at 90 degrees and a block or pillow in between.
Begin to drop your knees to the right, keeping both shoulders on the ground. If your shoulder comes up you have gone too far.
Return to the center and rotate to the left.
3. Leg Rotation Leg Lifts
There are two exercises here which can be used to continue working on hip strength
Start by laying on your stomach with arms down by your side
Bend right knee to 90 degrees
Slowly rotate the lower portion of the leg out to the left, keeping the leg on the ground
Return to center and rotate right
The second exercise is done laying on your side.
Lift the top leg and simultaneously rotate the knee towards the ceiling
As you lower rotate the knee down (keeping the leg fully straight)
4. Scorpion Stretch
This exercise is a great way to increase hip and lower back mobility to help align your hips.
Start by laying on your stomach with arms stretched out to form a T.
Begin to lift your left leg in the air and rotate it across the mid-line of your body, touching the ground on the right side of your body.
Come back to resting and repeat on the opposite side
This exercise is also wonderful for the low back but go slow to start.
If you need a visual of the exercises, here is a quick video demonstration, as well as videos for the other recommended moves linked below.
5. Hip Circles
Hip circles are a standing exercise that increases hip stability and flexibility.
Start by standing on your left leg and extending your right leg. Hold on to a chair or a wall if you feel unsteady.
Make small circles with your right leg. Aim to complete 20 clockwise and counterclockwise circles. Then perform leg circles with the left leg.
6. Single Leg Stance (Hip Hike)
This exercise will help you improve your hip and core strength as well as your pelvic alignment.
Start by standing on one leg with the higher pelvis on a small step or box. If necessary, hold on to something.
While maintaining a straight spine, push through your foot to lift the opposing pelvis as high as you can.
Once you’ve held it for ten seconds, go back to the starting position.
Repeat 5-10 times, or until the leg you’re standing on becomes fatigued. You should aim to do it for a maximum of 2 sets of 10.
7. Happy Baby
This hip-opening yoga stretch is incredibly useful to help align your hips.
Start by lying flat on your back on the floor or mat.
Then bend your left knee towards your chest at a 90-degree angle, making sure the soles of your feet are up towards the ceiling.
Next, reach forward and grab hold of the inside or outside of your feet. Then spread your knee apart and flex your heel into your hand.
Gently rock from side to side. Stay in this position for five breaths then switch sides.
8. Hip Adduction
This exercise is designed to help strengthen your adductor muscles which are located on the inside of your thigh.
Start by lying on one side with both your legs extended. Then cross your top leg over your bottom leg, with the foot of the top leg on the floor in front of the knee of the bottom leg.
Now lift your bottom leg as high as you can comfortably while keeping it straight.
Hold for 5 seconds, then lower your leg. Do 12 repetitions and switch sides.
9. Wall Sit (from floor)
This is a great and simple exercise that’ll activate your all posture muscles from your feet all the way up to your neck.
Start by sitting against a wall, legs straight out in front of you, feet hip-width apart. Your buttocks and upper back should be in contact with the wall. Your tailbone should fit snugly against the wall.
Next, place your hands on your lap with the palms facing upward.
Squeeze and hold your shoulder blades together. Make sure to squeeze them back and down rather than lifting them.
Hold by tightening your thighs and flexing your right and left foot back toward you.
The most important thing is to keep your shoulder blades together, your thighs tight, and your feet flexed.
Relax your abdominal muscles and inhale deeply through your belly. Hold for 3 minutes.
Looking for more hip help?
- Hip Stability Exercises for Runners
- Stability Ball for Hip Mobility
- Glute Activation Exercises
- Must Do hip strengthening exercises for runners.
- Exercises to Prevent Hip Bursitis
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