TL;DR
Get health and wellness essentials delivered free with Prime
- Fast, free delivery on millions of items
- Prime Video, Amazon Music and more included
- Member-only deals all year
Fit&Well reports that physical therapist Raj Suppiah recommends three stretches aimed at the front, back and inner hip for people who feel stiff after prolonged sitting. He says to stay within a comfortable range, seek advice if a movement causes pain, and pair mobility work with strength exercises.
Physical therapist Raj Suppiah recommends three stretches for people who feel hip stiffness after sitting for long periods, according to a Fit&Well report. The half-kneeling hip flexor stretch, figure-four glute stretch and all-fours adductor stretch target different areas around the hip; Suppiah cautions that stretching is not a substitute for strength work or assessment of persistent pain.
Suppiah, co-founder of Foundation Physiotherapy & Wellness, says the three movements target the front, back and inside of the hip. For the half-kneeling hip flexor stretch, place one knee on the floor and the other foot forward, then gently tuck the pelvis and lean forward until a stretch is felt at the front of the kneeling-side hip. He advises against arching the lower back. The report suggests five to six repetitions on each side, holding for 10 seconds.
For the figure-four glute stretch, lie on your back with knees bent, cross one ankle over the opposite thigh, and draw the supporting thigh gently toward the chest. The suggested routine is five to six repetitions per side, held for 10 seconds. Suppiah says the movement addresses mobility at the back and outside of the hip, areas involving the gluteal and deeper hip muscles.
The third movement, the all-fours adductor stretch, begins on hands and knees. Extend one leg to the side with the foot on the floor, keep the back neutral and slowly rock the hips toward the heels. Fit&Well lists eight to 10 repetitions per side, holding each for six seconds. Suppiah says this targets the inner-thigh adductors and moves the hip through a comfortable range. The report advises stopping or seeking advice if any exercise causes pain.
Why Hip Mobility Needs Strength
The recommendations address a common pattern: hips remain bent during long periods of sitting, then face different demands during exercise or daily activity. Suppiah says symptoms may reflect a mismatch between current capacity and activity demands, such as moving from a mostly sedentary week to several hours of sport or abruptly increasing running mileage. The report presents the stretches as a way to work on mobility, not as a guaranteed fix or a diagnosis of the cause.
That distinction matters because hip discomfort can have causes beyond sitting-related stiffness. Suppiah says arthritis, irritated tendons and pain referred from the lower back can also be involved. He advises against relying on stretching alone, noting that strength and capacity also matter. The article mentions squats and other strength exercises as examples of movement that can support the hips, back and core, but does not provide evidence that these three stretches prevent or treat a specific condition.
hip flexor stretch resistance band
As an affiliate, we earn on qualifying purchases.
As an affiliate, we earn on qualifying purchases.
Sitting and Changing Activity Levels
The Fit&Well report does not frame limited movement as the sole explanation for hip pain. Suppiah describes a broader load-and-capacity issue: discomfort can arise when someone asks their body to handle more than it is accustomed to. Examples he gives include a sudden increase in running mileage, starting a demanding gym program or playing pickleball for hours after a largely sedentary week.
His three recommendations are presented as a set because they address different parts of the hip rather than repeating one stretch. The half-kneeling position focuses on the front, the figure-four position on the back and outer hip, and the all-fours rock-back on the inner thigh. The source offers exercise instructions and suggested repetitions, but does not report a clinical trial or comparative evidence establishing these as the best exercises for everyone.
“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
As an affiliate, we earn on qualifying purchases.
Causes and Benefits Vary
The report does not establish how much these stretches reduce stiffness, how quickly someone might notice a change, or whether they are appropriate for every person with hip pain. It also does not identify a single cause for an individual’s symptoms. Suppiah says arthritis, tendon irritation or pain from the lower back can feel like hip pain, so stiffness after sitting does not by itself confirm a specific problem.
The article does not give a date for publication or cite clinical research comparing these movements with other routines. Its guidance is attributed to Suppiah and is presented as general exercise advice. People should stay within a comfortable range and seek qualified advice if movements cause pain or symptoms persist.
As an affiliate, we earn on qualifying purchases.
Use Gentle Movement, Then Reassess
The report gives a practical sequence readers can try: perform the three movements on both sides using the suggested holds and repetitions, without forcing range. It does not set a schedule for repeating the routine or promise a particular result. Suppiah’s broader recommendation is to combine mobility work with regular movement and strengthening, rather than treating stretching as the only response to stiffness.
If discomfort is painful, ongoing or worsens during the exercises, the source advises seeking advice. A qualified health professional can help assess whether symptoms relate to the hip itself, surrounding tissues or another source such as the lower back. No follow-up study or clinical evaluation is included in the report.
As an affiliate, we earn on qualifying purchases.
Key Questions
Which three stretches does Raj Suppiah recommend?
He recommends the half-kneeling hip flexor stretch, figure-four glute stretch and all-fours adductor stretch, which target the front, back and inner hip areas.
How many repetitions does the report suggest?
Fit&Well lists five to six repetitions per side, held for 10 seconds, for the first two stretches. For the all-fours adductor stretch, it suggests eight to 10 repetitions per side, held for six seconds.
Can these stretches explain or treat all hip pain?
No. The report does not claim they address every cause of hip pain. Suppiah says arthritis, tendon irritation and pain originating in the lower back can also contribute to symptoms.
What if a stretch causes pain?
The report advises staying within a comfortable range and seeking advice if an exercise causes pain. Persistent symptoms may warrant assessment by a qualified health professional.
Is stretching enough to keep hips healthy?
Suppiah says stretching may help maintain mobility, but that strength and capacity matter too. The report points to regular movement and strength exercises, including squats, as part of a broader approach.
Source: rss
Fall Picks
fall essentials
As an affiliate, we earn on qualifying purchases.
