TL;DR
Get workout gear delivered free with Prime
- Fast, free delivery on millions of items
- Prime Video, Amazon Music and more included
- Member-only deals all year
Physical therapist Dr. Marivi Lao recommends a figure-four stretch, a kneeling hip-flexor stretch and a supine hip twist for people seeking more comfortable hip movement. Her guidance is to start with one to three repetitions, holding each stretch for 20 to 30 seconds per side, and to avoid pain or forcing the range.
Physical therapist Dr. Marivi Lao recommends three stretches—a figure four, a kneeling hip-flexor stretch and a supine hip twist—for people who want to work on hip mobility, according to a Fit&Well report, including exercises to ease hip stiffness from sitting. Lao says prolonged sitting can leave some people feeling stiff when they stand, and advises gentle movement rather than forcing a stretch, much like the exercise recommended to improve walking.
Lao, a physical therapist with Spear Physical Therapy, suggests beginning with one to three repetitions of each stretch, held for about 20 to 30 seconds per side, two to four times a week. She says people who enjoy stretching and find it comfortable may also include the movements in a daily routine. These are recommendations from the therapist, not a guarantee of improved mobility for every person.
The figure-four stretch is performed lying on the back with knees bent. Cross one ankle above the opposite knee, lift the uncrossed foot, and gently draw that thigh toward the chest. Lao says the stretch should be felt mainly in the glute and outer hip. She advises keeping the crossed foot flexed and relaxing the shoulders and pelvis; discomfort in the knee or a pinching sensation in the hip is a reason to ease off or adjust. The movement can be done on a bed if getting to the floor is difficult.
For the kneeling hip-flexor stretch, place one foot forward with its knee bent, gently tilt the pelvis upward, and move the torso forward until there is a comfortable stretch at the front of the opposite hip. Lao cautions against arching the lower back or pushing the hips forward to create more range. The supine hip twist begins on the back with knees bent; slowly lower both knees to one side, return to the middle and repeat on the other side. Lao describes this as exploring rotation, not trying to reach the floor. A standing lunge can be an alternative to the kneeling stretch, and the twist can also be done on a bed.
Gentle Movement Without Forcing Range
The advice offers a short routine that can be tried at home by people who experience stiffness after sitting, while emphasizing that comfortable mobility differs from person to person. Lao defines mobility as having enough comfortable range of motion to get through daily activities without feeling restricted; the aim is not to match someone else’s flexibility or reach a particular position.
Her technique guidance matters because attempting to stretch farther can shift movement into other areas, including the lower back, or provoke discomfort. Lao recommends a gentle-to-moderate pulling sensation, not pain. The suggested frequency and holds provide a starting point, but the report does not present clinical trial evidence or claim that these stretches treat a condition. Lao also recommends pairing the routine with hip-strengthening exercises, such as resistance-band marches.
Products Worth Considering
Levoit Core 400S-P Smart Air Purifier for Large Rooms
Oral-B iO Series 7 Rechargeable Electric Toothbrush with 2 Brush Heads and Charging Travel Case
Fitbit Versa Smart Watch – Black Aluminum, One Size (S & L Bands Included)
As an affiliate, we earn on qualifying purchases.
Why Sitting Can Feel Stiff
When someone remains seated for extended periods, the hips stay bent for much of that time. Lao says it is common for people to notice stiffness or tightness when they get up after a day of sitting. The report’s practical response is to move regularly and use targeted stretches, rather than relying on a single session to create lasting change.
The source presents these movements as general mobility suggestions, not as a diagnosis or individualized care plan. It also recognizes adaptations: two stretches can be performed on a bed, and the kneeling position can be replaced with a standing version. Lao’s central guidance is to work within a person’s own comfortable range of motion and to avoid treating flexibility as a competition.
“A good starting point is doing one to three repetitions of each stretch, holding for about 20-30 seconds per side, two to four times per week.”
— Dr. Marivi Lao, physical therapist with Spear Physical Therapy, as quoted by Fit&Well
Limits of the Stretching Advice
The report does not provide study results showing how much these stretches improve hip mobility, nor does it specify how quickly a person might notice a change. Individual results and comfortable range can vary. It also does not set out guidance for people with a hip, back or knee injury, persistent pain, or other conditions that may affect movement. Lao’s recommendations should not be read as a substitute for an individualized assessment.
Fit&Well’s report gives general instructions but does not say that the stretches are suitable for every reader. Pain, pinching, breath-holding or whole-body tension are signs in Lao’s advice to reduce the range or stop rather than push farther. People with existing health concerns or symptoms should seek guidance from a qualified health professional.
How to Start and Adjust
The next step for readers who want to try the routine is to begin with a comfortable version of each movement, use the suggested 20-to-30-second holds, and adjust or stop if a stretch causes pain. Lao says people may do the routine two to four times weekly, or more often if it feels good to them. She also suggests adding hip-strengthening work, including resistance-band marches, but the source does not prescribe a specific strengthening schedule.
People who find floor transfers difficult can try the figure four and supine twist on a bed, while those who prefer not to kneel can use a standing lunge version of the hip-flexor stretch. The report offers no follow-up timetable or outcome data; readers with persistent discomfort or uncertainty about whether a movement suits them can ask a physical therapist or another qualified clinician for personalized advice.
Key Questions
Which three stretches does Dr. Lao recommend?
She recommends the figure-four stretch, a kneeling hip-flexor stretch and a supine hip twist. The Fit&Well report describes them as general options for working on hip mobility.
How often should the stretches be done?
Lao suggests starting with one to three repetitions of each stretch, holding for about 20 to 30 seconds per side, two to four times a week. She says daily practice is an option if stretching feels comfortable.
Should a stretch feel painful?
No. Lao says to expect a gentle-to-moderate pulling sensation, not pain. Pinching, pain, holding the breath or tensing the whole body are reasons to ease off or adjust the position.
Can these stretches be done without getting on the floor?
The report says the figure four and supine hip twist can be performed on a bed. A standing lunge version can replace the kneeling hip-flexor stretch.
Do the stretches guarantee better hip mobility?
No. The report shares a physical therapist’s recommendations but does not provide outcome data or claim that the routine will work for everyone. Mobility and comfortable range vary from person to person.
Source: rss
