Hip Impingement Stretches for Super Stiff People

 By  Shane Dowd , CES, CMP

Are you struggling with hip impingement discomfort?

Traditional stretches might not be cutting it.

But today, I'm excited to share a breakthrough discovery with you…

Over the past 14+ years, I've worked closely with individuals facing severe hip issues. 

From this experience, we've developed seven extraordinary stretches tailored to relieve and enhance mobility for hip impingement patients.

The Importance of Specialized Hip Impingement Stretches

Hip impingement can be incredibly challenging, but specialized stretches can make all the difference.

Let's dive into these 7 stretches for people with limited flexibility.

Watch the video at the top of the page for full walkthroughs.

STRETCH 1: Standing Hip Flexor Lunge Stretch with Pelvic Tilts and Supports

  • Stand tall with one foot forward and the other extended behind.
  • Gently lunge forward, ensuring your back remains straight.
  • Incorporate posterior pelvic tilts to enhance the stretch.
  • Use supports for balance if needed.

STRETCH 2: Standing Hip Flexor Lunge Stretch with a Chest Band

  • Follow the same steps as the previous stretch.
  • Introduce a band placed across your chest to intensify the stretch.

STRETCH 3: Standing Wall Quad Stretch

  • Face a wall and place one hand against it for support.
  • Bend one knee, bringing your heel towards your buttocks.
  • Hold the stretch for a comfortable duration.

STRETCH 4: Standing Wall Quad Stretch with a Band

  • Similar to the previous stretch, but add a band for extra support and depth.

STRETCH 5: Seated Band Distracted Glute Stretch

  • Sit on a bench with your legs crossed. 
  • If you can't cross them, get as close as you can.
  • Loop a band around your hip and lean forward
  • Twist your thigh/femur externally to improve your range of motion (ROM)

STRETCH 6: Glute Stretch on the Floor Using a Band

  • Lie on your back with one leg extended and the other slightly bent.
  • Loop a band around the bent leg's foot and gently pull it across your body
  • Aim to feel an outer glute stretch.

STRETCH 7: Double Band Reclined Hamstring Stretch

  • Lie on your back with both legs extended.
  • Loop a band around each foot and 2nd band around your thigh.
  • Gently pull the top leg towards your chest.

Maximizing Your Hip Impingement Recovery 

While these stretches will help you, stretching alone may not be sufficient for complete hip recovery...

You must incorporate targeted tissue work and strength training into your routine to achieve optimal results.

These additional elements can help unlock your stretches, improve your range of motion, and alleviate pain.

Personalized 1:1 Guidance for Your Hip Recovery 

If you're seeking personalized guidance to create a tailored hip impingement recovery plan, I invite you to schedule a free 15-minute consultation with me. During our call, we can explore whether our 1-on-1 coaching program for hip impingement is the right fit for your unique needs. To schedule your consultation, visit gotrom.com/vip.


Many have done it, and so can you!

In fact, here is Theresa, one of the testimonials from the 1-on-1 students I've been working with over the past year. 

Remember, you're just one step away from reclaiming your freedom of movement and living a pain-free life.

Don't let hip impingement hold you back any longer. Take action today, try out these unique stretches, and embark on your journey towards a healthier, more mobile you. 


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