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Physical therapist Raj Suppiah recommends three stretches that move the hip through its front, back and inner-thigh areas after prolonged sitting. He says stretching may support mobility, but strength and gradual increases in activity also matter; pain can have other causes, so persistent or exercise-related pain warrants professional advice.
Physical therapist Raj Suppiah has recommended three stretches for people who feel 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 a report for Fit&Well, he said the movements target the front, back and inside of the hip, while cautioning that stretching is only one part of maintaining hip capacity.
For the half-kneeling hip flexor stretch, kneel on one knee with the other foot planted in front, then gently tuck the pelvis and lean forward until a stretch is felt at the front of the kneeling-side hip. Suppiah’s suggested dose is five to six repetitions per side, held for 10 seconds. He cautioned against arching the lower back. The movement takes the hip in the opposite direction from the flexed position it often holds while sitting, he said.
The figure-four glute stretch is done lying on the back with knees bent. Cross one ankle over the opposite thigh, hold the back of the thigh beneath it and draw that leg gently toward the body. Suppiah recommends five to six holds of 10 seconds per side, stopping at a comfortable stretch. The third movement, the all-fours adductor stretch, starts on hands and knees. Extend one leg sideways with the foot on the floor, keep the back neutral and rock the hips toward the heels. His recommendation is eight to 10 repetitions per side, held for six seconds.
Suppiah said the three movements address different areas around the hip, including the core strength that supports movement. He described the glutes and deeper hip muscles as relevant to activities such as walking, running, climbing stairs and getting out of a chair. The adductors, or inner-thigh muscles, also contribute to hip movement and load control. The instructions in the Fit&Well report call for a comfortable range of motion; they do not establish that the stretches will resolve every kind of hip discomfort.
Why Hip Mobility Needs Strength
The advice matters for people who spend long periods sitting and then ask their bodies to manage more demanding activity. Suppiah framed discomfort as potentially connected to a mismatch between current physical capacity and the demands placed on it. In his examples, a person might be mostly sedentary during the week before playing several hours of pickleball, increasing running mileage or starting a more demanding gym routine.
That explanation is the therapist’s guidance, not a diagnosis of any individual reader. His broader point is that stretching alone may be insufficient: strength and capacity also matter. He recommends regular movement and strength work, including exercises such as squats, while noting that these can also strengthen the back and core. The report does not provide clinical trial results or quantify how much the suggested routine changes pain, mobility or injury risk.
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Sitting Is One Possible Factor
Suppiah, co-founder of Foundation Physiotherapy & Wellness, told Fit&Well that hip stiffness is not always caused by sitting or lack of movement. He said discomfort can arise when activity rises faster than the body is prepared to handle. He also identified other possible sources, including arthritis, irritated tendons around the hip and pain referred from the lower back.
The three stretches were presented as common recommendations for stiffness associated with prolonged sitting, not as a treatment plan for all hip pain. The report offers short instructions and suggested repetition and hold times, but does not describe a study comparing the movements with other approaches. It also does not specify how long a person should continue the routine before judging whether it helps.
““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, speaking to Fit&Well
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When Stiffness Signals Something Else
The supplied report does not establish whether these stretches work for every person or identify which diagnosis, if any, accounts for a reader’s symptoms. It gives no date for publication and no measured outcomes, comparison group or evidence that the routine prevents hip pain. Suppiah’s comments describe his clinical recommendations and possible explanations, rather than a personal assessment of readers.
It is also not clear from the report how long-lasting, severe or recurring discomfort should be managed. The source advises staying within a comfortable range and seeking advice if a movement causes pain. Hip pain can have causes beyond prolonged sitting, so a stretch routine should not be treated as a substitute for individualized professional guidance when symptoms persist or worsen.
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Use Comfort as the Limit
Readers trying the routine can follow the suggested repetitions and holds while keeping each movement comfortable. The report advises stopping and seeking advice if an exercise causes pain. It also points to regular movement and strengthening, including squats, as part of building capacity; it does not prescribe a schedule or a progression for these activities.
For people whose discomfort continues, worsens or makes everyday activity difficult, the next step is to seek advice from a qualified health professional who can assess possible causes. The Fit&Well report provides no further follow-up or outcome data, so whether the stretches help a particular person remains individual.
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Key Questions
Which three stretches did Raj Suppiah recommend?
He recommended the half-kneeling hip flexor stretch, the figure-four glute stretch and the all-fours adductor stretch, which target areas at the front, back and inside of the hip.
How many repetitions does the report suggest?
Suppiah’s suggested doses are five to six repetitions per side for the first two stretches, held for 10 seconds, and eight to 10 repetitions per side for the all-fours adductor stretch, held for six seconds.
Does the report say stretching is enough to keep hips healthy?
No. Suppiah said stretching may help maintain mobility, but he also emphasized strength and capacity and pointed to regular movement and strength exercises.
What should someone do if a stretch causes pain?
The report advises staying within a comfortable range and seeking advice if an exercise causes pain. It also notes that hip discomfort can have causes other than sitting, including arthritis, irritated tendons or pain from the lower back.
Source: rss
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