Say Goodbye to Chronic Hip Pain: 5 Essential Stretches & Holistic Healing at Refreshy Clinic

Say Goodbye to Chronic Hip Pain: 5 Essential Stretches & Holistic Healing at Refreshy Clinic

Do you find yourself struggling to get out of your chair after a long day of work? Does a deep, nagging ache in your buttocks or a sharp pull in your hip interfere with your daily life?

"Hip Pain" is no longer just a concern for the elderly. In today’s world, "Office Syndrome" has made hip tightness a common companion for office workers who sit for 6–8 hours a day. Left untreated, this tightness can lead to nerve irritation and chronic discomfort.

At Refreshy Clinic, we believe in a holistic approach to recovery. Today, we’ll explore the causes of hip pain and share 5 simple stretches you can do anywhere to find relief.

Is Your Hip Pain a Warning Sign?
Common symptoms include:

• Stiffness in the hip joint when walking or standing up.
  
• Deep aching in the glutes or "buttock" area.
  
• Radiating pain or numbness traveling down the leg (often mistaken for sciatica).
  
• Increased discomfort when sitting cross-legged or for long periods.

• Prolonged Sitting : Constant sitting shortens the hip flexors and weakens the glutes.
• Piriformis Syndrome : A condition where the piriformis muscle in the buttock spasms and irritates the sciatic nerve.
• Poor Posture : Habitual leg-crossing or slouching puts uneven pressure on the hip joints.
• Lack of Flexibility : Tight muscles are more prone to strain and inflammation.

5 Stretches to Relieve Hip Tightness
Try these 5 movements to improve your mobility and reduce pain :

Pose 1 (Seated Figure-4 Press): Sit upright. Place the ankle of your painful side over the opposite knee (forming a "4"). Gently press down on the knee while keeping your arms straight until you feel a stretch in the hip.

Pose 2 (Seated Hip Twist): From the same "Figure-4" position, pull your knee toward your chest using the opposite elbow. Gently twist your torso and look behind you.

Pose 3 (Supine Spinal Twist): Lie on your back. Cross the painful leg over your body. Use your hand to guide the knee toward the floor while keeping both shoulders flat on the ground.

Pose 4 (Forward Fold): Sit cross-legged and slowly lean your body forward until your forehead touches the mat or bed. Reach your arms out as far as possible.
Pose 5 (Lying Figure-4 Stretch): Lie on your back with knees bent. Cross your ankle over the opposite thigh. Reach through your legs to grab the back of your thigh and gently pull it toward your chest.
Pro Tip: Hold each stretch for 10 seconds. Repeat 10 times per set for 3 sets. Don't forget to do both sides!

Advanced Recovery at Refreshy Clinic
If stretching isn't enough, our team of experts is ready to provide targeted, professional care through our integrative medical approach:

PMS (Peripheral Magnetic Stimulation)
Experience the latest in physiotherapy technology. PMS uses high-intensity electromagnetic pulses to reach deep nerve and muscle tissues, effectively reducing pain and numbness without surgery or pain.

Therapeutic Thai Massage
Our treatments are performed by Traditional Thai Medicine Doctors (Bachelor’s Degree holders). We focus on specific trigger point therapy and myofascial release to unlock deep-seated tension that standard massages can't reach.

Acupuncture & Cupping
Led by our Traditional Chinese Medicine (TCM) Doctors, these treatments help balance the body’s "Qi," reduce inflammation, and improve blood circulation to the affected area for long-lasting relief.

Because sometimes it’s more than just "tightness"—it’s about the right treatment. Don’t let hip pain hold you back. Consult our experts at Refreshy Clinic today.

For more information or to book a consultation, visit us at Refreshy Clinic

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