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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 people who feel stiff after sitting. He says to stay within a comfortable range and notes that stretching alone does not build the strength and capacity hips also need.
Physical therapist Raj Suppiah recommends three stretches for people experiencing hip stiffness after sitting for long periods: a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch. In guidance published by Fit&Well, he says the movements target the front, back and inside of the hip, while cautioning that stretching is only one part of maintaining hip mobility and strength.
For the half-kneeling hip flexor stretch, kneel with one knee on the floor and the other foot planted in front, its knee bent. Gently tuck the pelvis and lean forward until there is a stretch at the front of the kneeling-side hip. Suppiah advises against arching the lower back. Fit&Well lists five to six repetitions per side, holding each for 10 seconds.
The figure-four glute stretch is performed lying on the back with knees bent. Cross one ankle over the opposite thigh, hold behind the supporting thigh and gently draw it toward the body. The suggested routine is five to six repetitions per side, held for 10 seconds. Suppiah says it works mobility at the back and outside of the hip, areas used in activities including walking and climbing stairs.
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. Fit&Well recommends eight to 10 repetitions per side, holding for six seconds. Suppiah says the movement addresses the inner thigh muscles, or adductors, and takes the hip through a comfortable range of motion.
A Stretching Routine Is Only One Part
The recommendations offer a short routine aimed at several areas around the hip rather than focusing only on the front of the joint. That may be relevant to people whose hips feel uncomfortable after long periods in a seated position, but the source does not present the exercises as a treatment for every cause of hip pain.
Suppiah says pain can arise when activity exceeds what the body is prepared to handle—for example, after a sudden increase in running or a demanding weekend activity following a largely sedentary week. He also cautions that stretching alone is not enough: strength and capacity matter too. The distinction is useful for readers who might otherwise treat stretching as a complete solution or assume sitting is the sole cause of symptoms.
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Why Hip Symptoms Have Different Causes
Suppiah, co-founder of Foundation Physiotherapy & Wellness, told Fit&Well that the hip benefits from movement but also needs sufficient strength and suppleness for everyday and athletic demands. He described pain as sometimes reflecting a mismatch between current capacity and activity, rather than simply a lack of movement.
He also named other possible sources of hip pain, including arthritis, irritation of tendons around the hip and pain originating in the lower back. These are possibilities he cited, not diagnoses that can be made from stiffness after sitting alone. Fit&Well’s advice focuses on three stretches and refers readers to separate hip-strengthening exercises; it does not report a clinical trial or establish how much relief the routine provides.
“A mismatch between what your body is currently prepared to handle and what you’re asking it to do.”
— Raj Suppiah, physical therapist, speaking to Fit&Well
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When Stiffness Needs Individual Advice
The Fit&Well report does not specify how quickly a person should expect relief, how often to repeat the routine, or whether these stretches are appropriate for every cause of hip symptoms. It also does not provide evidence comparing the exercises with other approaches. Suppiah notes that hip discomfort can have several sources, including the lower back, so the cause of any individual’s symptoms cannot be determined from the article.
The report advises staying within a comfortable range and seeking advice if a movement causes pain. It does not set out a specific threshold for when to consult a clinician; people with persistent, worsening or concerning symptoms may need individual professional guidance.
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Pair Mobility With Strength Work
Readers trying the routine can follow the listed repetitions and hold times while keeping each movement comfortable, stopping if it causes pain. Suppiah advises pairing mobility work with regular movement and strengthening, rather than relying on stretches alone. He cites exercises such as squats as examples that can also engage the back and core.
The source points to separate hip-strengthening exercises as a possible starting point but does not detail them in this report. Anyone unsure whether these movements suit their symptoms can seek advice from a qualified health professional. No further study, clinical guidance or follow-up development is specified in the source material.
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Key Questions
Which three stretches does Raj Suppiah recommend?
He recommends a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch. Together, they target the front, back and inside of the hip.
How long should each stretch be held?
Fit&Well lists 10-second holds for the half-kneeling and figure-four stretches, with five to six repetitions per side. For the all-fours adductor stretch, it lists six-second holds and eight to 10 repetitions per side.
Can stretching alone keep hips healthy?
No. Suppiah says stretching may help maintain mobility, but strength and capacity are also important. He recommends regular movement and strengthening alongside mobility work.
What should someone do if a stretch hurts?
The report advises staying within a comfortable range and seeking advice if an exercise causes pain. It does not offer a diagnosis or a specific treatment plan for painful symptoms.
Source: rss
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