Move slowly on the spot and notice any specific tender points. When you reach the most painful spots, stay there for about 15 seconds, taking calm, deep breaths. Draw in the side muscles of your buttocks by turning slightly to the side.

Tip: during this hip pain exercise, push your shoulders back and your chest out. That way, you also get to perform a stability exercise for your shoulder girdle. If your pain is severe, you could also do this exercise using the BLACKROLL®.

Slowly let your weight sink onto BALL 12. Breathe into the ball and with each exhale, carefully and gradually try to sink it deeper into your tissue. Use this technique to ease tender points along your hip flexors. Then leave BALL 12 at one point and slowly move the spread leg on that same side several times toward the armpit and back.

Before attempting the treatment methods with deeper pressure in the abdomen, you should see a doctor to rule out an aneurysm of the abdominal artery beforehand. If you feel a pulsation or throbbing in your abdomen, you are pressing on an artery. In this case, change the position of the ball.

Tip: if this is too intense for you to start with, you could also do the hip pain exercise using the BLACKROLL^®. Want to go deeper? Try slightly raising your leg on the same side and sink deeper into your hip flexor when you lower it again. Another tip: roll along all your thigh muscles (especially where the tendons start in the pelvis area) and your lower back.

Want to increase your mobility even more? Move your leg forward and back.

Tip: for this hip pain exercise, search for painful tightness toward the front and back of either side of your pelvis by turning slightly toward and then away from the wall.

Draw your belly button in toward your spine and engage your glutes. Shift forward from your hips and hold.

Tip: to further increase your hip mobility, rock gently back and forth.

Now, bring one leg in front of your body and bend your knee to between 45° and 90° – whichever feels possible for you. Stretch your other leg out behind your body and press your pelvis toward the floor on that side.

Tip: you can modify the hip pain exercise by varying the position of your upper body. Sink forward to increase the hip stretch.

Raise your top thigh and rotate it outward. Hold the thigh here for up to six seconds and return to the starting position.

Tip: when doing this exercise for stabilizing your hip, make sure the inner edges of your feet stay firmly together. Your pelvis should not rotate.

Raise your buttocks (glutes) off the floor, press into the floor with your arms and stretch your hips toward the ceiling. Slightly flex the front of the foot in your supporting leg and feel the tightening in your glutes. Hold this for up to six seconds and then return to the starting position.

Tip: with this hip pain exercise, make sure you always keep your pelvis straight – don’t let it rotate. The hip stretch should come from your glutes, not from your lower back or the back of your thigh. When you first start doing this exercise, you might not be able to stretch all the way. This will soon get easier with practice.

Do a one-legged squat, pushing your body backward and your knee forward at the same time. Briefly touch the chair with your buttocks and go back to standing upright.

Tip: when doing this hip pain exercise, if it’s hard for you to stand back up using one leg, slowly lower back down onto the chair. Then use both your legs to push back into the starting position.