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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 stiffness associated with prolonged sitting. He says to stay within a comfortable range and not rely on stretching alone; persistent or painful symptoms may need professional assessment.
Physical therapist Raj Suppiah has recommended three stretches that may help ease hip stiffness associated with prolonged sitting: a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch. In a report by 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 with one knee on the floor and the other foot planted in front, with the front knee bent. Gently tuck the pelvis and lean forward until a stretch is felt at the front of the kneeling-side hip. Suppiah advises avoiding an arched lower back. The source suggests five to six repetitions per side, holding each for 10 seconds.
The figure-four stretch starts 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. The stretch should be felt around the crossed-leg glute and hip. Fit&Well lists five to six repetitions per side, with 10-second holds.
For the all-fours adductor stretch, begin on hands and knees, extend one leg out to the side with the foot on the floor, then slowly rock the hips toward the heels while keeping the back neutral. The source recommends eight to 10 repetitions per side, holding for six seconds. Suppiah says all three should be done within a comfortable range; people should seek advice if a movement causes pain.
A Three-Direction Approach to Hip Mobility
The routine addresses several areas around the hip rather than focusing only on the front of the joint. Suppiah says the three stretches together work the front, back and inner thigh, which may help people who notice stiffness after spending long periods seated. The movements are practical, require little equipment and can be performed at home, although the report does not establish that they work for every cause of hip pain.
Suppiah also cautions against treating stretching as a complete solution. He says strength and capacity matter alongside mobility, and that the body may become uncomfortable when activity demands exceed what it is prepared to handle. That distinction is relevant to people who sit much of the week but then sharply increase exercise or other activity: these stretches are suggestions for movement, not a substitute for adjusting workload or getting an assessment when symptoms warrant it.
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Why Sitting Is Only One Factor
Suppiah told Fit&Well that hip discomfort can reflect a mismatch between current capacity and activity demands. He gave examples such as sitting for much of the week before playing several hours of pickleball, suddenly increasing running mileage or starting a gym program at a much higher level than usual. In his view, the hip benefits from movement but also needs strength and suppleness to handle daily and recreational demands.
He also named other possible sources of hip pain, including arthritis, irritated tendons and pain referred from the lower back. The report therefore presents the stretches for stiffness associated with prolonged sitting, not as a diagnosis or treatment for every hip problem. Suppiah adds that regular movement and strengthening exercises, including squats, can support the hips as well as the back and core.
“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, as quoted by Fit&Well
Limits of the Stretching Advice
The supplied report does not cite clinical trial results or quantify how much these exercises reduce stiffness, how quickly people might notice a change or how often the routine should be repeated over the long term. Suppiah presents them as stretches he commonly recommends, rather than claiming they will resolve every case.
The cause of an individual’s discomfort also cannot be determined from the article. Arthritis, tendon irritation or lower-back issues may contribute to symptoms, according to Suppiah. The report advises seeking advice if the movements cause pain, but does not set out specific thresholds for when to consult a clinician or describe a screening process.
Use Comfort as Your Guide
Readers trying the movements can follow the article’s suggested repetitions and holds, keep each stretch gentle and stop if it causes pain. Suppiah’s broader guidance is to pair mobility work with regular movement and strengthening, rather than relying on stretching alone. The source does not provide a follow-up schedule or report new research; anyone with persistent, worsening or concerning symptoms can seek advice from a qualified health professional to discuss the cause and suitable activity.
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 to target the front, back and inside of the hip.
How long should each stretch be held?
The Fit&Well report suggests holding the hip flexor and figure-four stretches for 10 seconds per repetition, and the all-fours adductor stretch for six seconds. It lists five to six repetitions per side for the first two and eight to 10 per side for the third.
Should the stretches hurt?
No. Suppiah advises staying within a comfortable range and seeking advice if an exercise causes pain. The report does not say that pain should be pushed through.
Are stretches enough to maintain hip health?
Not according to Suppiah. He says stretching can help maintain mobility, but strength and capacity also matter, and he points to regular movement and strengthening exercises as part of hip care.
Does hip stiffness always come from sitting?
No. Suppiah says discomfort can also relate to a sudden increase in activity, arthritis, irritated tendons or a problem in the lower back. The article does not identify the cause of any individual reader’s symptoms.
Source: rss
