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Physical therapist Raj Suppiah recommends a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch for hip stiffness associated with prolonged sitting. He says to stay within a comfortable range and not rely on stretching alone; the source does not report clinical trial results for these exercises.
Physical therapist Raj Suppiah has recommended three stretches—a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch—for people who feel hip stiffness after sitting for long periods. In a Fit&Well report, 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 with one knee down and the other foot planted in front, its knee bent. Gently tuck the pelvis and lean forward until there is a stretch at the front of the hip on the kneeling side. Suppiah advises avoiding an arched lower back. The source suggests five to six repetitions per side, holding each for 10 seconds.
The figure-four glute stretch is done lying on the back with knees bent. Cross one ankle over the opposite thigh, hold behind the thigh of the supporting leg and draw it gently toward the body until a comfortable stretch is felt in the glute and hip. The recommendation is five to six repetitions per side, held for 10 seconds. Suppiah said it works mobility at the back and outside of the hip.
For the all-fours adductor stretch, begin on hands and knees, extend one leg sideways with the foot on the floor, then slowly move the hips toward the heels while keeping the back neutral. The source advises eight to 10 repetitions per side, holding each for six seconds. Suppiah said this targets the inner thigh muscles, or adductors, and takes the hip through a comfortable range of motion.
Why Hip Movement Needs More Than Stretching
The recommendations offer a brief set of movements for people who notice stiffness after spending much of the day seated. They cover three areas around the hip rather than focusing only on the front of the joint. That may help readers think about movement across the front, back and inner thigh, though the source does not establish that the routine will relieve pain for everyone.
Suppiah stresses that strength and capacity matter alongside mobility. He cautions that symptoms may reflect more than time spent sitting: a sudden increase in activity, such as a long sports session or a jump in running mileage, can exceed what the body is prepared to handle. Stretching, on its own, is not presented as a cure or a substitute for building strength gradually.
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How Sitting Fits Into Hip Symptoms
Suppiah, co-founder of Foundation Physiotherapy & Wellness, told Fit&Well that hip discomfort can arise when a person’s current physical capacity does not match the demands they place on their body. He gave examples including being mostly sedentary during the week and then playing several hours of pickleball, increasing running mileage quickly, or beginning a gym program at a much higher workload.
He also said hip pain has other possible causes, including arthritis, irritated tendons around the hip, or pain originating in the lower back. The exercises were offered as stretches that may help with stiffness and discomfort associated with prolonged sitting; the report does not diagnose readers or identify the cause of any individual’s symptoms.
“The hip likes movement, but it also needs to be strong and supple to tolerate the demands we put on it.”
— Raj Suppiah, physical therapist and co-founder of Foundation Physiotherapy & Wellness, speaking to Fit&Well
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What the Stretch Advice Cannot Establish
The Fit&Well report presents Suppiah’s professional recommendations, but it does not cite clinical trials or comparative evidence showing how much these stretches reduce stiffness, how quickly someone might notice a change, or whether they work better than other approaches. The suggested repetitions and hold times are guidance from the report, not a guarantee of results.
The cause of a reader’s hip pain also cannot be determined from the article. Suppiah notes that symptoms can relate to arthritis, tendon irritation or the lower back, among other possibilities. The report advises staying within a comfortable range and seeking advice if an exercise causes pain; it does not give a detailed screening process or specify when symptoms need urgent attention.
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How to Approach the Exercises
The report suggests trying each movement gently, switching sides and keeping the movement comfortable rather than pushing into pain. Readers who experience pain during the stretches should stop and seek professional advice. People with persistent symptoms or concerns about what is causing their discomfort can consult a qualified health professional for an individual assessment.
Suppiah recommends pairing mobility work with regular movement and strength exercises, citing squats as one example that can also strengthen the back and core. The report does not set out a personalized strengthening schedule or a follow-up study; how a person should progress depends on their symptoms, activity and capacity.
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Key Questions
Which three stretches did the physical therapist recommend?
Raj Suppiah recommended the half-kneeling hip flexor stretch, the figure-four glute stretch and the all-fours adductor stretch.
How long should each stretch be held?
The source suggests holding the hip flexor and figure-four stretches for 10 seconds and the all-fours adductor stretch for six seconds. It recommends five to six repetitions per side for the first two and eight to 10 for the third.
Should these stretches hurt?
No. The report advises staying within a comfortable range and seeking professional advice if an exercise causes pain.
Is stretching enough to support hip health?
Suppiah says stretching can help maintain mobility, but strength and capacity are also important. He points to regular movement and strength work, including squats, as part of a broader approach.
Does sitting necessarily explain hip pain?
No. Suppiah says hip symptoms can have other causes, including arthritis, irritated tendons or pain from the lower back. The report does not identify the cause of an individual’s symptoms.
Source: rss
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