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Fit&Well reported that physical therapist Dr. Marivi Lao recommends three stretches to support hip mobility: a figure four, a kneeling hip flexor stretch and a supine hip twist. She suggests starting with one to three repetitions, holding each for 20 to 30 seconds per side, two to four times a week, while avoiding pain or forced positions.
Fit&Well has published three hip mobility stretches recommended by physical therapist Dr. Marivi Lao: a figure four, a kneeling hip flexor stretch and a supine hip twist. Lao says people can begin with one to three repetitions, holding each for about 20 to 30 seconds per side, two to four times a week, and should ease off if they feel pain or need to force a position.
Lao, who works with Spear Physical Therapy, told Fit&Well that sitting for long periods keeps the hips bent and can leave people feeling stiff or tight when they stand. She recommends moving around regularly as well as using targeted stretches. The article presents the routine as general mobility guidance, not as a treatment for a specific condition.
For the figure four, lie on your back with knees bent and feet on the floor, cross one ankle over the opposite knee, then lift and gently draw the supporting thigh toward your chest. Lao advises keeping the crossed foot flexed and relaxing the shoulders and pelvis. The stretch should be felt mainly in the glute and outer hip; discomfort in the knee or a pinching feeling in the hip is a reason to back off or adjust. The movement can be done on a bed if getting to the floor is difficult.
For the kneeling hip flexor stretch, place one foot forward with the knee bent, gently tilt the front of the pelvis upward and shift forward until the stretch is felt at the front of the opposite hip. Lao cautions against arching the lower back or pushing the hips forward to chase a deeper stretch. The third move, a supine hip twist, starts lying on the back with knees bent; slowly lower both knees to one side, return to the middle and repeat on the other side for 20 to 30 seconds. Lao describes it as exploring rotation rather than trying to bring the knees to the floor.
Gentle Movement, Not Forced Range
The advice offers a practical option for people who notice stiffness after long periods of sitting, while stressing that mobility varies from person to person. Lao defines useful mobility as enough comfortable range of motion to move through daily life without feeling restricted; she says stretching should not become a competition to reach farther.
That distinction matters because more intensity is not necessarily better. Lao says a stretch should produce a gentle-to-moderate pulling sensation, not pain. Holding the breath, tensing the whole body or struggling to push farther can signal that a person should ease back. She also recommends pairing stretching with hip-strengthening work, such as resistance-band marches, rather than treating stretching as the only part of a routine.
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How Lao Sets the Routine
The Fit&Well report links the recommendations to the experience of staying seated for hours, when the hips remain bent for a prolonged period. Lao’s response combines regular movement with stretches that take the hips through several positions: external rotation in the figure four, extension in the kneeling stretch and rotation in the supine twist.
Her suggested starting schedule is one to three repetitions of each stretch, held for 20 to 30 seconds per side, on two to four days each week. She says people who enjoy stretching and find it comfortable may include the moves daily. The report does not set a required duration for trying the routine or claim that it will produce the same result for everyone.
“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, speaking to Fit&Well
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Limits of the Stretching Advice
The report provides general exercise guidance; it does not cite clinical trial results or establish how much the routine changes hip mobility. It also does not say whether the stretches are appropriate for people with a current injury, persistent pain, recent surgery or a diagnosed condition. Individual range and comfort differ, and the article does not offer a personalized assessment.
Lao’s instructions give warning signs and ways to modify the movements, but they do not replace advice from a qualified health professional when symptoms are ongoing or a movement causes pain. The source also does not compare these stretches with other mobility routines or specify how quickly someone might notice a change.
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How to Try the Routine Safely
The next step for readers who want to try the routine is to begin gently, use a comfortable range and follow Lao’s suggested holds rather than pushing for greater depth. People can use a bed for the floor-based moves if getting down or back up is difficult; the kneeling hip flexor stretch also has a standing lunge alternative, according to Fit&Well.
During each stretch, breathe normally and stop or adjust if there is pain, pinching, breath-holding or whole-body tension. The report recommends regular movement and says strengthening exercises, including resistance-band marches, can accompany the stretches. Anyone with persistent symptoms, an injury or concerns about whether a move is suitable should seek individualized guidance from a physical therapist or other qualified professional.
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Key Questions
Which three stretches did Dr. Lao recommend?
She recommended the figure four, a kneeling hip flexor stretch and a supine hip twist.
How often does the report suggest doing them?
Lao suggests starting with one to three repetitions, holding each for about 20 to 30 seconds per side, two to four times a week. She says daily practice may suit people who enjoy stretching and find it comfortable.
Should a stretch hurt to be effective?
No. Lao says to expect a gentle-to-moderate pulling sensation, not pain. She advises easing off if someone is forcing the position, holding their breath or tensing throughout.
Can the stretches be done without getting on the floor?
The report says the figure four and supine twist can be done on a bed. It also offers a standing lunge version as an alternative to the kneeling hip flexor stretch.
Does the report say the routine will fix hip stiffness?
No. It reports Lao’s general suggestions for supporting mobility and comfort; it does not promise a result or present the stretches as treatment for a medical condition.
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