If you’re waking up with tight or aching hips, you’re not imagining it — and you’re definitely not alone. At UNITY Chiropractic Wellness, located near Grand Central Station in Midtown Manhattan, we often help New Yorkers who deal with hip pain, especially after long nights of poor sleep posture or intense workdays.
The good news? A few simple stretches you can do right in bed can make a huge difference.
Here are easy stretches to loosen up tight hips and help you start your day with less pain.
1. Single Knee-to-Chest Stretch
What it helps:
Releases tension in the lower back and hip joint.
How to do it:
- Lie flat on your back.
- Bend one knee and slowly pull it toward your chest.
- Keep the other leg extended straight on the bed.
- Hold for 20–30 seconds, then switch sides.
Tip: Keep your shoulders relaxed on the bed and avoid straining your neck.
2. Figure-4 Hip Opener
What it helps:
Targets the outer hips and piriformis muscle, which often contributes to hip and lower back pain.
How to do it:
- Lie on your back with both knees bent.
- Cross your right ankle over your left thigh.
- Reach through and gently pull your left thigh toward your chest.
- Hold for 20–30 seconds, then switch legs.
Tip: If reaching through feels too tight, you can simply press down lightly on the crossed knee to open up the hip.
3. Seated Butterfly Stretch (In Bed)
What it helps:
Stretches the inner thighs, hips, and groin area.
How to do it:
- Sit up in bed.
- Bring the soles of your feet together, letting your knees fall outward.
- Hold your feet with your hands and sit up tall.
- Gently lean forward until you feel a stretch in your hips.
- Hold for 20–30 seconds.
Tip: Keep your back straight to avoid stressing your lower back.
4. Supine Hip Twist
What it helps:
Gently stretches the hips, lower back, and spine.
How to do it:
- Lie on your back with both legs extended.
- Bend your right knee and cross it over to the left side of your body.
- Let it rest while keeping your shoulders flat on the bed.
- Hold for 20–30 seconds, then switch sides.
Tip: Move slowly — no need to force your knee down. Let gravity do the work.
Why Bed Stretches Help with Hip Pain
At UNITY Chiropractic Wellness, we teach patients that small, consistent habits matter. Stretching before you even get out of bed can:
- Wake up stiff hip joints
- Improve blood flow to tight muscles
- Relieve pressure on the lower back and pelvis
- Reduce the risk of pulling or straining muscles when you stand up
In a city like New York where you’re constantly on your feet (or sitting at a desk for long hours), keeping your hips flexible is crucial for daily comfort.
Common Questions About Hip Pain and Stretching
Should I stretch even if my hips hurt?
Yes — but gently. Stretching can improve flexibility and reduce stiffness, but avoid pushing into sharp pain.
How often should I stretch for hip pain?
Ideally, every morning and evening. It only takes a few minutes to keep your hips feeling looser and stronger.
Can chiropractic care help with hip pain too?
Definitely. Chiropractic adjustments can realign your pelvis, spine, and hips to relieve pressure, improve movement, and prevent future flare-ups. We see great results with this approach at UNITY Chiropractic Wellness.
Why Choose UNITY Chiropractic Wellness for Hip Pain Relief?
At UNITY Chiropractic Wellness, we don’t just treat pain — we help you move and live better. Conveniently located near Grand Central Station in Midtown Manhattan, our office specializes in personalized care for hip, lower back, and joint problems.
We combine chiropractic adjustments with realistic advice like simple stretches you can do in bed — so you get real, lasting results, not just temporary fixes.
If you’re ready to move without hip pain slowing you down, contact UNITY Chiropractic Wellness today and book a consultation. Let’s get your hips (and your life) moving again.