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Physical therapist Raj Suppiah recommends a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch for stiffness associated with prolonged sitting. He says stretching can support mobility but should not replace strength work, and advises staying within a comfortable range and seeking advice if movements cause pain.
Physical therapist Raj Suppiah has recommended three stretches aimed at easing hip stiffness associated with prolonged sitting: a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch. In a Fit&Well report, he said the positions target the front, back and inner part of the hip, while stressing that stretching alone is not a substitute for strength work.
For the half-kneeling hip flexor stretch, kneel on one knee with the other foot planted in front and that knee bent. Gently tuck the pelvis and lean forward until there is a stretch at the front of the kneeling-side hip. Suppiah advises avoiding an arched lower back. The report recommends five to six repetitions per side, holding each for 10 seconds.
The figure-four glute stretch begins lying on the back with knees bent and feet on the floor. Cross one ankle over the opposite thigh, hold behind that thigh and gently draw it toward the body until a comfortable stretch is felt in the glute and hip. The suggested dose is five to six repetitions per side, with 10-second holds. Suppiah said it works mobility through the back and outside of the hip.
For the all-fours adductor stretch, start on hands and knees, extend one leg out to the side with the foot on the floor, then slowly rock the hips toward the heels while keeping the back neutral. The report recommends eight to 10 repetitions per side and six-second holds. Suppiah said this targets the inner thigh muscles, or adductors, and moves the hip through a comfortable range.
Why Hip Mobility Needs Strength
The advice offers a brief routine for people who feel stiff after spending long periods seated, but Suppiah’s comments also caution against treating sitting as the only possible explanation for hip discomfort. He describes pain as sometimes arising from a mismatch between current physical capacity and activity demands—for example, a sudden jump in running mileage or a demanding weekend sport after a mostly sedentary week.
That distinction matters because stretching may help maintain mobility, but the source does not present the movements as a diagnosis or cure. Suppiah says strength and capacity also matter for tolerating activity. He points to strength exercises such as squats, which also work the back and core, as part of a broader approach to hip health.
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The Causes Behind Hip Stiffness
Suppiah, co-founder of Foundation Physiotherapy & Wellness, told Fit&Well that hips spend much of the day in a flexed position during sitting. The hip flexor stretch moves the joint in the opposite direction, while the other two stretches address the rear and inner areas. He said he commonly recommends the three together because they cover different parts of the hip.
He also identified other possible contributors to hip pain: arthritis, irritated tendons around the hip, and pain originating in the lower back. The source therefore frames the exercises as general movement advice for stiffness linked with sitting, not as a way to determine why a particular person has pain.
“I commonly recommend these three stretches because together they target the front, back and inside of the hip.”
— Raj Suppiah, physical therapist and co-founder of Foundation Physiotherapy & Wellness, as quoted by Fit&Well
When Stiffness Needs Assessment
The report does not provide clinical trial evidence, quantify how much these stretches reduce stiffness, or establish how quickly someone might notice a change. It also does not say that the exercises are suitable for every person or every cause of hip pain. Suppiah notes that discomfort can have causes beyond prolonged sitting, including arthritis, tendon irritation or the lower back.
Fit&Well advises keeping each movement within a comfortable range and seeking advice if an exercise causes pain. The report does not specify which diagnosis or care plan would apply to an individual; persistent or concerning symptoms should be discussed with a qualified health professional.
Use Gentle Movement, Then Build Strength
The source gives no scheduled follow-up or additional reporting milestone. Its practical guidance is to try the stretches gently if appropriate, stop if they cause pain and avoid relying on them as the sole way to support hip function. Suppiah recommends pairing mobility work with regular movement and strength exercises; the report mentions squats as one example and points readers toward a separate set of hip-strengthening exercises.
How someone responds will depend on the source of the stiffness and their activity demands. Where discomfort continues or the cause is uncertain, the next step is individual advice rather than assuming that sitting is responsible.
Key Questions
Which three stretches does the report recommend?
It lists a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch. Suppiah says they target the front, back and inner part of the hip.
How long should each stretch be held?
The report recommends holding the half-kneeling and figure-four stretches for 10 seconds per repetition. For the all-fours adductor stretch, it suggests six seconds.
Can stretching alone keep hips healthy?
Suppiah says stretching can help maintain mobility, but he also emphasizes strength and physical capacity. The report mentions regular movement and exercises such as squats as part of a broader approach.
What should someone do if a stretch causes pain?
The report advises staying within a comfortable range and seeking advice if the exercises cause pain. It does not claim the routine is suitable for all causes of hip discomfort.
Source: rss
