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

TL;DR

Before you orderOffer from Amazon

Get comfort and recovery gear delivered free with Prime

• Fast, free delivery on millions of items
• Prime Video, Amazon Music and more included
• Member-only deals all year

Start your free Prime trial →Free trial for eligible customers · Cancel anytime

As an affiliate, we earn on qualifying purchases.Hide

Fit&Well reported 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, holding each stretch for 20 to 30 seconds per side, two to four times a week, and stopping short of pain.

Physical therapist Dr. Marivi Lao recommends three gentle 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 people who spend long periods seated may feel stiffness or tightness when they stand, and advised moving regularly rather than forcing stretches into painful positions.

Lao, who works with Spear Physical Therapy, suggests beginning with one to three repetitions of each stretch, held for about 20 to 30 seconds per side, two to four times a week. She said people who enjoy stretching and find it comfortable can do the routine daily. The recommendation is a starting point, not a claim that the same schedule or range of motion suits everyone.

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 uncrossed thigh toward your chest. Lao advises keeping the crossed foot flexed and relaxing the shoulders and pelvis. The stretch should be felt mainly around the glute and outer hip; knee discomfort or a pinching sensation in the hip are reasons to ease off or adjust. The movement can be done on a bed if getting down to the floor is difficult.

In the kneeling hip-flexor stretch, place one foot forward with the knee bent, gently tilt the pelvis and move the torso forward until the front of the opposite hip feels a stretch. Lao cautions against arching the lower back and pushing the hips forward to appear to deepen the movement. The third option, a supine hip twist, involves slowly lowering bent knees from side to side while lying on the back. Lao describes it as exploring rotation, not trying to get the knees to the floor. Breathe steadily, move slowly and keep the upper body relaxed.

Stretching Without Forcing Range

The advice offers a practical routine for people who notice hip stiffness after extended sitting, while placing comfort and individual ability ahead of a fixed flexibility target. Lao defines mobility as having enough comfortable range of motion to get through daily activities without feeling restricted; she cautions against treating stretching as a competition.

Her technique notes also explain why more intensity is not necessarily better. Holding the breath, tensing the whole body or fighting to move farther can signal that a person should back off. Lao recommends pairing stretching with hip-strengthening exercises, such as resistance-band marches, but the report does not present the routine as a cure for pain or a substitute for individual clinical advice.

Why Long Sitting Can Feel Tight

The report links the routine to a common pattern: sitting keeps the hips bent for an extended period, and some people feel stiffness or tightness when they get up. Lao recommends moving around regularly as well as trying targeted stretches. Fit&Well presents the exercises as general mobility guidance from a physical therapist, not as findings from a clinical trial.

The article provides a suggested frequency, hold time and basic instructions for each movement, along with modifications for people who find floor exercises difficult. It does not establish that sitting causes lasting damage, quantify how much mobility the stretches may improve, or compare the routine with other exercise programs.

“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, quoted by Fit&Well

Limits of the Stretching Advice

The supplied report does not give a publication date or cite a study testing these three stretches as a combined program. It also does not quantify expected changes, specify how quickly someone might notice them, or establish that the routine will help every person who experiences hip stiffness. Lao’s recommendations are attributed professional guidance; individual mobility and comfort vary.

The report advises backing off if a movement causes pain, a pinching sensation or excessive tension, but it does not provide a diagnosis or explain the causes of persistent symptoms. People with ongoing pain, an injury or a health condition may need advice tailored to them rather than relying on a general routine.

Start Gently and Adjust

For readers trying the routine, Lao’s guidance is to begin with one to three repetitions, hold each position for 20 to 30 seconds per side, and use the suggested schedule of two to four times weekly as a starting point. The movements should produce a gentle-to-moderate pull, not pain. A bed can be used for the figure four and hip twist when floor access is difficult; Lao also mentions a standing lunge variation for people who prefer not to kneel.

As the routine is general advice rather than a prescribed treatment, people should adjust or stop a movement if it feels uncomfortable. The report gives no follow-up study or outcome data, so any change in mobility will depend on the individual and is not quantified. Lao’s broader recommendation is to pair comfortable stretching with regular movement and targeted strengthening.

Key Questions

Which three stretches does Dr. Lao recommend?

She recommends the figure-four stretch, the kneeling hip-flexor stretch and the supine hip twist.

How often does Lao suggest doing the stretches?

Her starting suggestion is one to three repetitions, holding each for about 20 to 30 seconds per side, two to four times a week. She says daily stretching can be an option if it feels good to the person.

Should the stretches hurt?

No. Lao says to aim for a gentle-to-moderate pulling sensation, not pain. Holding your breath, tensing up, or struggling to get farther are signs to ease off; pinching or knee discomfort during the figure four are also reasons to adjust.

Can the routine be done without getting onto the floor?

The report says the figure four and supine hip twist can be done on a bed. For the hip-flexor stretch, it offers a standing lunge version as an alternative to kneeling.

Does the report show that these stretches treat hip pain?

No. It describes general mobility guidance and does not provide clinical-trial results or claim the routine treats pain. People with persistent symptoms or a relevant health condition should seek individualized professional guidance.

Source: rss