TL;DR
Get workout gear delivered free with Prime
- Fast, free delivery on millions of items
- Prime Video, Amazon Music and more included
- Member-only deals all year
Physical therapist Raj Suppiah recommends three stretches that target the front, back and inner hip for people who feel stiff after prolonged sitting. He says to stay within a comfortable range and notes that mobility work alone does not replace strength and the capacity to handle activity.
Physical therapist Raj Suppiah has outlined three stretches that may help ease hip stiffness associated with 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, Suppiah said the movements address the front, back and inner hip, and advised readers to work within a comfortable range and seek advice if a movement causes pain.
For the half-kneeling hip flexor stretch, kneel with one knee on the floor and the opposite foot planted in front, with that knee bent. Gently tuck the pelvis and lean forward until a stretch is felt at the front of the kneeling-side hip, without arching the lower back. Suppiah’s suggested dose is five to six repetitions per side, holding each for 10 seconds. He said the stretch moves the hip in the opposite direction from the flexed position people commonly spend time in while sitting.
The figure-four glute stretch is done lying on the back with knees bent and feet on the floor. Cross one ankle over the opposite thigh, hold behind that thigh and gently draw it toward the body. Suppiah recommends five to six repetitions per side, held for 10 seconds. The third movement, the all-fours adductor stretch, starts on hands and knees; extend one leg out to the side with the foot down, keep the back neutral and slowly rock the hips toward the heels. His suggested dose is eight to 10 repetitions per side, holding for six seconds.
Suppiah, co-founder of Foundation Physiotherapy & Wellness, said the three movements are intended to cover different areas rather than focus only on the front or back of the hip. He cautioned that stretching alone is not enough to maintain hip health: strength and the ability to tolerate activity also matter. The report mentions squats and other strength exercises as examples, but does not provide a full training plan or evidence comparing these stretches with other approaches.
Why Hip Mobility Needs Strength
Hip stiffness after sitting can be uncomfortable, and these instructions offer readers a simple set of movements to try without equipment. The advice also avoids treating sitting as the sole explanation for hip symptoms. Suppiah said discomfort can arise when activity exceeds what the body is prepared to handle—for example, returning to a demanding sport after a mostly sedentary week or sharply increasing running mileage.
That distinction matters because a stretch may address a sense of tightness without explaining its cause. Suppiah said strength and capacity are also important, and that hip symptoms can have other sources. The report is practical guidance from a physical therapist, not a diagnosis or a clinical trial showing that these specific exercises prevent or resolve hip pain.
As an affiliate, we earn on qualifying purchases.
The Therapist’s Advice and Limits
In the Fit&Well report, Suppiah said the hip benefits from movement but also needs to be strong and supple enough to meet daily and recreational demands. He described a mismatch between current capacity and activity as one possible contributor to pain. The examples he gave included playing several hours of pickleball after sitting through much of the week, increasing running mileage suddenly, or doing substantially more than usual in a new gym program.
Suppiah also named other possible explanations for hip pain: arthritis, irritation of tendons around the hip, and pain that is felt at the hip but may originate in the lower back. The article does not assess readers individually or establish which cause applies to any particular person. Its three-stretch sequence is framed as a way to work on mobility in a comfortable range, alongside attention to strength and activity levels.
“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
As an affiliate, we earn on qualifying purchases.
What the Exercises Cannot Establish
The report does not provide trial results, measurements of how much stiffness the stretches may reduce, or a timeframe for any change. It also does not identify a cause for an individual’s hip symptoms. Suppiah said hip discomfort can relate to arthritis, irritated tendons or the lower back, among other possibilities, so the exercises should not be treated as a diagnosis or a guaranteed remedy.
The guidance says to stay within a comfortable range and seek advice if a movement causes pain. It does not set out specific instructions for people with existing injuries or medical conditions, nor does it state how often the routine should be repeated beyond the listed repetitions and holds.
As an affiliate, we earn on qualifying purchases.
How to Use the Stretch Guidance
Readers who choose to try the routine can follow the stated repetitions and hold times, move gently and stop if an exercise causes pain. Suppiah’s advice points to pairing mobility work with appropriate strength exercises and building activity gradually rather than making abrupt increases in sport, running or gym training. The supplied report identifies no follow-up study, scheduled update or further milestone; people with persistent or concerning symptoms can seek individualized advice from a qualified health professional.
As an affiliate, we earn on qualifying purchases.
Key Questions
Which three stretches does Raj Suppiah recommend?
He recommends a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch. Together, they target the front, back and inner areas of the hip.
How long should each stretch be held?
The hip flexor and figure-four stretches are listed at 10 seconds per repetition. The all-fours adductor stretch is listed at six seconds per repetition. Suppiah’s suggested repetitions are five to six per side for the first two and eight to 10 per side for the third.
Should stretching be the only response to hip stiffness?
No. Suppiah says stretching can help maintain mobility, but strength and capacity also matter. The report mentions strength exercises such as squats but does not prescribe a complete program.
What should someone do if a stretch causes pain?
The report advises staying within a comfortable range and seeking advice if the exercises cause pain. Suppiah also notes that hip pain can have causes beyond stiffness from sitting, so these movements do not establish a diagnosis.
Source: rss
Columbus Day / Indigenous Peoples' Day Picks
long weekend sales
As an affiliate, we earn on qualifying purchases.
