If stretching seems to aggravate your hips, first identify which stretches specifically aggravate you, then ask yourself:

Do you have limited range of motion in those stretches or do you have good range?

If you have good range and the stretches are aggravating your hip, then you should focus more on strength and control instead of relaxation. The contract/relax instructions will be very important for you as will reactivation work. We have seen VERY flexible people feel a lot of pain from stretching because they have no strength in their hip muscles. Stretching more just makes things worse.

If you have limited range of motion in the specific stretches, you'll want to consider the following strategies:

1) Do more tissue work before stretching to warm up the muscles for the stretch.

2) Be less aggressive in the stretches. Find an intensity that is at most a ""medium."" The goal is to feel the right muscles gradually stretching. Forcing the muscle will not work well. NEVER force into a pinch sensation!

​3) Use contract/relax to help you feel and control the right muscles.

More Resources

How to Stretch Properly for Flexibility: https://youtu.be/XhAdwWv5hws