Hip bursitis involves inflammation of the fluid-filled sacs cushioning the hip joint, typically on the outside of the hip. Lying on the affected side, climbing stairs, and prolonged sitting often worsen symptoms. Gentle mobility maintains function while avoiding bursa irritation. Aggressive stretching worsens inflammation. The approach prioritizes gentle movement and addressing contributing muscle imbalances. Get your personalized routine: Start your 14-day free trial Gentle Hip Mobility Maintain movement without compressing the bursa. JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. JME 119 *Wall Required: Place both hands on a wall in front of you and slightly extend your hips forward. Hip Flexor Balance Hip flexor tension affects lateral hip mechanics. JME 133 Bring one ankle up to rest on your knee. As you sit in this cross-legged position, rotate your upper body toward the floor to feel a gentle stretch. Don't force your end range - do what works for you. JME 134 One leg at a time, internally rotate your leg - either standing or sitting in your chair. Focus on the rotation - and do it controlled. Glute Activation Weak glutes alter hip loading patterns. JME 121 Sitting in your chair, grab onto one leg and pull it toward your chest for a gentle stretch. JME 105 Sitting in your chair, create and arch with your spine both by pushing your chest forward and then pushing your chest backward. Core Support Pelvic stability affects hip function. JME 91 Placing one foot on a slightly elevated surface (or even just in front of you on the floor), rotate your upper body in both direcions. JME 94 Slowly bend forward and reach your hands toward the floor. Lower Back Connection Lumbar restrictions affect hip mechanics. JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. JME 154 Either sitting or standing at your desk, extend your upper body toward the direction behind you - either putting your arms above your head or keeping them at your side. Lifestyle Modifications Sleep on the unaffected side with pillow between knees. Avoid crossing legs. Limit stair climbing during flares. Ice after activity. Professional evaluation determines underlying causes. Bursitis-Safe Programming simplmobility provides gentle hip mobility routines. 2-3 minute sessions maintain function without aggravation. Start Your Free Trial