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Fit&Well reports that physical therapist Dr. Marivi Lao recommends a figure-four stretch, a kneeling hip-flexor stretch and a supine hip twist for people seeking to work on hip mobility. Lao suggests starting with one to three repetitions held for 20 to 30 seconds per side, two to four times a week, and says stretching should feel gentle to moderate, not painful.
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. In a Fit&Well report, Lao said prolonged sitting can leave the hips feeling stiff or tight and advised pairing regular movement with gentle stretching rather than forcing a deeper range.
Lao, who works with Spear Physical Therapy, suggests beginning 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 people who enjoy stretching and find it comfortable may include the movements in a daily routine. The report does not present the routine as a treatment or promise a particular result.
For the figure-four stretch, lie on your back with knees bent, cross one ankle above the opposite knee, then lift and gently draw the supporting thigh toward your chest. The stretch should be felt mainly in the glute and outer hip. Lao advises keeping the crossed foot flexed and relaxing the shoulders and pelvis; knee discomfort or a pinching feeling in the hip is a cue to ease off or change position. The movement can also be done on a bed if getting to the floor is difficult.
The kneeling hip-flexor stretch starts in a half-kneeling position, with the front knee bent and the other knee on the floor. Gently tilt the pelvis and move forward until a stretch is felt at the front of the rear hip; squeezing that side’s glute can deepen the sensation. Lao warns against arching the lower back or pushing the hips forward to force extra range. The third move, a supine hip twist, involves lying with knees bent and slowly lowering them side to side for 20 to 30 seconds, pausing briefly at each side. Lao describes it as gentle rotation, not a push to get the knees to the floor.
Gentle Movement for Stiff Hips
The advice offers a short routine for people who spend long periods sitting and notice stiffness when they stand. Its practical value lies not only in naming three stretches but in setting limits: a comfortable, controlled movement matters more than reaching farther. Lao says mobility means having enough comfortable range of motion to get through daily activities without feeling restricted, and cautions against treating flexibility as a competition.
The recommendations are general guidance from one physical therapist, not evidence that the routine will work the same way for everyone. Lao also recommends combining mobility work with hip-strengthening exercises, such as resistance-band marches. Readers should adjust or stop a movement if it causes pain, and seek individualized advice if they have an injury, persistent symptoms or a condition that affects movement.
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How the Three Moves Differ
The report links the suggestions to the position many people hold while seated: the hips remain bent for extended periods, which Lao says can contribute to a feeling of tightness or stiffness later in the day. Her starting recommendation is modest—two to four sessions weekly—with daily practice presented as an option only if it feels good to the individual.
The three exercises address different movements. The figure four targets the outer hip and glute; the half-kneeling position focuses on the front of the hip; and the supine twist gently explores rotation. Lao also suggests regular movement during the day, rather than relying on stretching alone. The report gives no study results or measurements of changes in mobility, and it does not claim that sitting is the only reason a person may experience hip stiffness.
“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
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Limits of the Stretching Advice
The source report does not say how quickly someone might notice a change, whether the routine has been tested in a clinical study, or how it compares with other mobility programs. It also does not establish that these three movements are appropriate for every person or explain what may be causing an individual’s stiffness. Lao’s recommendations are presented as general exercise guidance, so personal results may vary.
The article gives no specific modifications for people with recent injuries, significant pain, balance concerns or other health conditions. Anyone unsure whether a movement is suitable should ask a qualified health professional. Pain, pinching, or difficulty breathing comfortably during a stretch should not be treated as a goal to push through.
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Adjust the Routine to Comfort
The next step for readers is to try the movements gently, use the suggested holds as a starting point and stop or adjust if a stretch causes pain or pinching. People who cannot comfortably lie on the floor can try the figure four or hip twist on a bed; those who prefer not to kneel can use a standing lunge variation for the hip-flexor stretch, as the Fit&Well report suggests.
Lao recommends adding regular movement and targeted strengthening, including resistance-band marches, alongside the stretches. The source does not announce a follow-up study or a new clinical guideline. Anyone with ongoing symptoms or questions about safe form can seek individualized advice from a physical therapist or another qualified health professional.
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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 someone do the stretches?
Lao suggests starting with one to three repetitions, holding each for about 20 to 30 seconds per side, two to four times per week. She says daily practice is an option if it feels comfortable.
Should these stretches hurt?
No. Lao says the feeling should be a gentle-to-moderate pull, not pain. Pinching, knee discomfort, breath-holding or tensing up are reasons to ease off or adjust the position.
Can the stretches be done without getting on the floor?
The report says the figure-four stretch and hip twist can be done on a bed. For the kneeling hip-flexor stretch, it suggests a standing lunge version as an alternative.
Are the stretches a substitute for strengthening?
No. Lao recommends pairing mobility work with hip-strengthening exercises, such as resistance-band marches. The report does not claim that stretching alone will address every cause of stiffness.
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