The Three Stretches A Physical Therapist Wishes Everyone Would Do To Improve Their Hip Mobility

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Physical therapist Dr. Marivi Lao recommends a figure-four stretch, a kneeling hip-flexor stretch and a supine hip twist for people seeking comfortable hip mobility. She advises starting with one to three repetitions, holding each for 20 to 30 seconds per side, and stopping short of pain or forceful stretching.

Physical therapist Dr. Marivi Lao recommends three simple stretches — a figure four, a kneeling hip-flexor stretch and a supine hip twist — for people who want to work on comfortable hip mobility. In guidance published by Fit&Well, Lao says prolonged sitting can leave the hips feeling stiff, while cautioning that stretches should feel gentle to moderate and should not cause pain.

Lao, identified by Fit&Well as a physical therapist with Spear Physical Therapy, suggests beginning with one to three repetitions of each stretch. Hold a position for about 20 to 30 seconds per side, two to four times a week, she says. People who enjoy stretching and find it comfortable can include the routine daily, but the recommendation is not presented as a requirement or a guarantee of improved mobility.

For the figure-four stretch, lie on your back with knees bent, cross one ankle above the opposite knee, lift the supporting foot and gently draw that thigh toward your chest. Lao says the stretch should be felt mainly in the glute and outer hip. Keep the crossed foot flexed and avoid forcing the position; knee discomfort or pinching in the hip is a reason to ease off or adjust. A bed can be used if getting to the floor is difficult.

The kneeling hip-flexor stretch starts with one knee down and the other foot forward, its knee bent. Slightly tilt the pelvis and move the torso forward until the front of the kneeling-side hip feels a stretch; squeezing that side’s glute can increase it. Lao warns against arching the lower back or thrusting the hips forward to chase more range. The supine hip twist involves lying with knees bent and slowly lowering them from side to side for 20 to 30 seconds. The aim is gentle rotation, not getting the knees to the floor. Lao also suggests pairing mobility work with hip-strengthening exercises, such as resistance-band marches.

Gentle Movement After Long Sitting

The advice gives readers a short routine and practical cues for responding to stiffness after extended sitting, without treating mobility as a contest or promising a particular result. Lao describes mobility as having enough comfortable range of motion to get through daily activities without feeling restricted. That framing matters because flexibility varies between people, and a stretch that is comfortable for one person may not suit another.

The source also stresses that technique is part of the guidance: pushing deeper by arching the back, bracing the body or holding the breath may mean the movement is too demanding. Lao recommends backing off when those signs appear. For readers, the main takeaway is to use the movements as a gentle, adaptable routine, not to force a target position or treat the listed frequency as a medical prescription.

Why Sitting Can Feel Stiff

Fit&Well’s report links the routine to the experience of spending much of the day seated. Lao says that when people sit for hours, their hips remain bent for a prolonged period, and it is common to feel tightness or stiffness when standing at the end of the day. She recommends moving around regularly as well as trying targeted stretches.

The article does not report a clinical trial or new research finding. It presents one physical therapist’s exercise guidance, including modifications for people who find floor exercises difficult and a standing lunge variation for those who prefer not to kneel. Its focus is on how to perform the stretches comfortably and recognize when to ease off.

“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 Stretch Guidance

The report does not provide study data showing how much these stretches change mobility, how quickly a person might notice a difference, or whether the routine is appropriate for every cause of hip stiffness. Lao’s recommendations are general exercise guidance, not an individualized assessment. The source also does not specify a publication date or report outcomes from people who followed the routine.

Readers should pay attention to their own symptoms. The article advises easing off for pain, a pinching sensation, breath-holding or full-body tension, but it does not set out a detailed plan for people with an existing injury or medical condition. Anyone unsure whether a movement is appropriate can seek guidance from a qualified health professional.

How to Start the Routine

Lao’s suggested starting point is one to three repetitions, with each stretch held for about 20 to 30 seconds per side, two to four times weekly. People can adjust that schedule based on comfort; she says daily stretching is an option if it feels good. Move slowly, breathe normally and stop short of pain rather than trying to reach a particular depth.

For the next step, the report recommends pairing the stretches with targeted hip-strengthening work, giving resistance-band marches as an example. It does not provide a progression plan or say when to increase the difficulty. The practical course is to begin gently and seek individualized advice if the exercises cause pain or do not feel suitable.

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.

How often should the stretches be done?

Lao suggests starting 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 daily use is also an option if it feels comfortable.

Should the stretches hurt?

No. The report says to expect a gentle-to-moderate pulling sensation, not pain. Ease off if you feel pain or hip pinching, or find yourself holding your breath or tensing your body.

Can the exercises be done without getting on the floor?

Fit&Well says the figure-four stretch and supine hip twist can be done on a bed. For the kneeling hip-flexor stretch, Lao’s report mentions a standing lunge version as an alternative.

Does the routine guarantee better hip mobility?

No such guarantee is made. The article shares Lao’s general recommendations but does not report clinical results or quantify how much mobility may change.

Source: rss