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Physical therapist Raj Suppiah recommends three stretches that target the front, back and inside of the hip for people who feel stiff after sitting for long periods. He says to stay within a comfortable range and notes that stretching alone does not build the strength and capacity hips 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 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, with the front knee bent. Gently tuck the pelvis and lean forward until a stretch is felt at the front of the kneeling-side hip. Suppiah advises against arching the lower back. The source suggests 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 the thigh of the lower leg and draw it gently toward the body, stopping at a comfortable stretch in the glute and hip. Fit&Well lists five to six repetitions per side, with 10-second holds.
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 back while keeping the back neutral. The stretch should be felt along the inner thigh. The suggested dose is eight to 10 repetitions per side, holding each for six seconds. Suppiah advises staying within a comfortable range and seeking advice if a movement causes pain.
A Routine for Three Hip Regions
The exercises offer a short, equipment-free sequence for people who notice stiffness after spending extended time seated. Together, they address hip flexors, glute and outer-hip muscles, and inner-thigh adductors, rather than focusing on one area alone. The practical takeaway is to use gentle movement across several directions, not to force a stretch or treat the routine as a diagnosis.
Suppiah also emphasizes that stretching is not a substitute for building strength and physical capacity. That distinction matters because he describes hip discomfort as potentially related to a mismatch between current preparation and activity demands—for example, sitting much of the week and then doing a long sports session. The exercises are presented as general mobility guidance, not a guarantee of pain relief or a treatment for every cause of hip symptoms.
hip flexor stretch resistance band
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Why Sitting Is Not the Only Factor
Suppiah, co-founder of Foundation Physiotherapy & Wellness, says prolonged sitting can leave the hips feeling stiff, but he cautions against assuming that inactivity is the sole cause of discomfort. In the Fit&Well report, he describes a possible mismatch between what the body is prepared for and the demands placed on it, including a sudden rise in running mileage or starting a gym program at a level beyond what the hips are accustomed to.
He also identifies other possible contributors, including arthritis, irritated tendons around the hip, or pain referred from the lower back. The source does not report an examination, trial or comparative evidence establishing that these three stretches work for all people with hip stiffness. Suppiah’s advice is a clinician’s practical recommendation, and persistent or concerning symptoms may require individual assessment.
“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, quoted by Fit&Well
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When Stiffness Needs Assessment
The source does not specify how quickly a person should expect to feel a change, how often to repeat the routine, or whether the stretches have been tested in a clinical study. It also does not establish what is causing any individual reader’s hip symptoms. Hip pain can have several possible sources, according to Suppiah, including conditions that stretching may not address. The report advises seeking advice if the exercises cause pain but gives no further symptom thresholds or diagnostic guidance.
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Add Movement and Strength Gradually
Suppiah’s guidance points readers toward using the stretches gently and pairing mobility work with regular movement and strength exercises, rather than relying on stretching alone. He mentions squats as one example of an exercise that can build strength, and says strengthening the back and core also plays a role in supporting hip health. The source does not prescribe a specific weekly plan or progression.
Anyone whose discomfort worsens during the movements should stop and seek appropriate advice, as the report recommends. For ongoing symptoms, or when the cause is uncertain, an individual assessment can help determine whether the issue relates to the hip, nearby tissues or the lower back.
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Key Questions
Which three stretches does the physical therapist recommend?
Raj Suppiah recommends a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch. They target the front, back and inside of the hip, respectively.
How long should each stretch be held?
The Fit&Well guidance lists 10-second holds for the half-kneeling and figure-four stretches, and six-second holds for the all-fours adductor stretch. It suggests five to six repetitions per side for the first two and eight to 10 per side for the third.
Should I stretch if a movement hurts?
No. The report advises staying within a comfortable range and seeking advice if the exercises cause pain. The stretches are general guidance, not a way to determine the cause of hip symptoms.
Are stretches alone enough to support hip health?
Suppiah says stretching may help maintain mobility, but strength and capacity matter too. He points to regular movement and strength exercises, including squats, as part of broader hip-health habits.
Source: rss
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