Home / Blog September 22, 2023

5 min read

How to Put Your Hip Back Into Alignment At Home

In this guide, we'll explore methods to address hip concerns, from gentle exercises to tips on aligning your hips at home. So, let's dive into the world of hip care, starting with how to put your hip back in place and progressing to the best 5-6 hip alignment exercises to try at home that'll keep you moving smoothly.

cuddling help to put hip back in alignment


Proper hip alignment is crucial for overall body health because misaligned hips can lead to various health issues, including lower back pain, sciatic pain, and discomfort in the knees and other body parts.

Solutions for hip alignment include professional physical therapy assessment and correction, starting from checking and addressing alignment issues.

There are many easy exercises you can do from home that target specific hip muscles for improved alignment and reduced discomfort. 

Did you know?
The human hip joint has a remarkable resemblance to the design of ball-and-socket joints in the animal kingdom, such as the hip joint of a kangaroo!

Hips are the unsung heroes of our body, bearing the brunt of everyday activities that can easily throw them out of alignment. From the sedentary workday to an unexpected sidewalk stumble, misaligned hips can spell trouble for your spine, lower back, and even your knees.

If you've been experiencing persistent lower back pain and sciatic pain, your misaligned hips could be to blame; something has caused the pelvis to be rotated so that one hip bone is out of alignment with the other. Because your hips support most of your body, proper hip alignment and exercises to keep them aligned is crucial for your overall well-being.

Luckily, misaligned hips mainly have a few key causes, and there are solutions to fix them from the comfort of your home. Read on to find quick tips to help you check and correct your alignment, ensuring you move through life comfortably and pain-free.

How to Check Your Hip Alignment

You can do a simple test at home to help you determine whether your hips are out of alignment. While a follow-up with your physical therapist is advised, this can be a quick way of checking whether or not your hips are uneven.

  1. Stand in front of a mirror in your bare feet.
  2. Grab a piece of string, a shoelace, or a workout band, and hold one end in each hand.
  3. Place the heels of your hands directly on your hip bones.
  4. Check in the mirror to see if the string is tilted. If it is, your hips are likely uneven. 

Hip muscles support our bodies by transferring our weight stably and uniformly to the legs. As a result, if your hips are misaligned, it can have detrimental effects on the spine because of uneven weight distribution throughout the body, resulting in higher risks of lower body injuries.

person sleeping with bearaby cuddling

Exercises to Realign Your Hips

Your hips are like the compass guiding your body’s movements, and when they’re out of alignment, your body can feel off balance. Performing hip alignment exercises can help correct imbalances in hip muscles that help stabilize the pelvis and control hip rotation and pelvic tilt.

The best hip alignment exercises should not only help improve static and dynamic hip alignment, but also pelvic and hip stability. If you wanted to know how to put your hip back in place at home, here are some of the best exercises.

1. Hip Bridge

  • Lie on your back with your knees bent, feet flat on the floor, hip-width apart.
  • As you exhale, push through your heels, lifting your hips toward the ceiling. Keep your feet, shoulders, and head grounded.
  • Squeeze your glutes at the top, pause for a moment, and then slowly lower your hips back down. 

This exercise awakens and strengthens your gluteus maximus, the largest muscle in your buttocks. A stronger glute max can help stabilize your pelvis, contributing to better hip alignment.

If you need some extra help with this exercise, you can elevate your legs by putting a bolster pillow beneath your knees. If you’re looking for a soft, supportive bolster pillow that doesn’t fall flat, our Cuddling could be a good option.

2. Clamshells

  • Imagine you're a clamshell gently opening and closing. Lie on your side with your legs bent at a 90-degree angle and your feet together.
  • Keep your heels touching as you lift your top knee as high as you comfortably can while maintaining your feet's connection. 

This exercise primarily targets the gluteus medius, a crucial stabilizer of your hips. A strong medius can enhance your overall hip stability.

3. Pigeon Pose

  • Begin on all fours, then slide one knee forward, angling it toward the opposite wrist.
  • Extend your other leg behind you.
  • Gradually lower your torso over the front leg, reaching your arms out.
  • Hold this stretch for about 30 seconds to one minute on each side. 

The pigeon pose is a fantastic stretch to release tension and improve hip flexibility – it's like sending your hips on a soothing vacation!

4. Standing Hip Flexor Stretch

  • Find a wall or sturdy surface. Place one hand against it for support.
  • Step one foot back while keeping your heel on the ground.
  • As you gently press your hips forward, you'll feel a stretch in your hip flexors. This stretch helps counteract the shortening of these muscles due to prolonged sitting. 

5. Leg Swings

  • Stand tall and hold onto a stable surface if needed.
  • Swing one leg forward and backward like a pendulum. This motion engages your hip muscles while improving flexibility and balance. Do this for 10-15 swings on each leg. 

6. Fire Hydrants

  • Get on all fours, resembling a dog at a hydrant.
  • Lift one knee out to the side while keeping it bent at a 90-degree angle 

This exercise engages your hip muscles and simultaneously strengthens your core. It's like a double benefit for your hips and midsection.

7. Child's Pose

  • Kneel on the floor, sitting back on your heels.
  • Extend your arms in front of you and lower your chest to the ground. This gentle stretch relaxes your hip area and promotes flexibility. 

body pillow great help for hip alignment

Exercises to Pop Your Hips

“Pop” in the context of hip exercises typically refers to relieving tension or tightness in the hip joint. While you shouldn't aim to forcefully "pop" your hip joint like you might with your knuckles, there are exercises and stretches that can help alleviate hip discomfort and promote mobility.

Here are some hip exercises to ease tension and discomfort:

1. Hip Flexor Stretch:

  • Kneel on the floor with one knee.
  • Place the other foot in front, bending it at a 90-degree angle.
  • Shift your weight forward slightly, feeling a stretch in the front of your hip on the kneeling leg.
  • Hold for 15-30 seconds, then switch sides. 

2. Butterfly Stretch:

  • Sit on the floor with your knees bent and feet touching, creating a diamond shape with your legs.
  • Hold your feet with your hands and gently press your knees toward the floor.
  • Hold for 15-30 seconds, feeling the stretch in your inner thighs and hips. 

Piriformis Stretch:

  • Lie on your back with your knees bent.
  • Cross one ankle over the opposite knee.
  • Grab the thigh of the leg that's not crossed and gently pull it toward your chest.
  • Hold for 15-30 seconds, then switch sides. 

4. Supine Hip Flexor Stretch:

  • Lie on your back with both legs extended.
  • Bring one knee toward your chest and hold it with your hands.
  • Gently pull your knee toward your chest until you feel a stretch in your hip.
  • Hold for 15-30 seconds, then switch sides. 

5. Standing Hip Flexor Stretch:

  • Stand up straight.
  • Take a step back with one leg and bend both knees to lower your body.
  • Tuck your pelvis slightly to intensify the stretch in the hip flexor of the extended leg.
  • Hold for 15-30 seconds, then switch sides. 

6. Hip Circles:

Stand up straight with your feet shoulder-width apart.
Place your hands on your hips.
Begin making small circles with your hips, moving clockwise for a few seconds, then counterclockwise for a few seconds.
Gradually increase the size of the circles.
Perform 10-15 circles in each direction.

7. Cat-Cow Stretch:

  • Start on your hands and knees in a tabletop position.
  • Inhale as you arch your back, lifting your head and tailbone (Cow Pose).
  • Exhale as you round your back, tucking your chin and tailbone (Cat Pose).
  • Continue flowing between these two positions for 30 seconds. 

Hip Flexor Mobilization:

  • Stand up straight with your feet hip-width apart.
  • Place your hands on your hips.
  • Shift your hips forward and backward, feeling a gentle stretch in your hip flexors.
  • Repeat this movement for 30 seconds. 

These exercises can help relieve tension and discomfort in your hips. Remember that misaligned hips aren’t fixed overnight; in the meantime, a comfortable body pillow that supports your body and molds to your body, such as our Cuddler, can help alleviate the pain.


However, if you experience severe or persistent hip pain, it's important to consult a healthcare professional for a proper diagnosis and treatment plan.


Hip alignment is not just a matter of comfort but a fundamental aspect of your overall well-being. The good news is that hip alignment issues can be addressed easily and effectively from home; you can check and correct alignment issues with the right techniques and exercises.

Remember, your hips play a pivotal role in your body's stability and movement. By prioritizing hip alignment, you're taking proactive steps toward better overall health and comfort. Don't hesitate to incorporate these practices into a routine, and also seek professional guidance if needed, for a happier, healthier you.