TL;DR
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 the movements should stay comfortable and that stretching alone is not a substitute for building strength and capacity.
Physical therapist Raj Suppiah has recommended three stretches that target the front, back and inner thigh of the hip for people who feel stiff after sitting for long periods. In a report by Fit&Well, he said the exercises may help ease stiffness and discomfort, while advising people to stay within a comfortable range and not rely on stretching alone.
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The first exercise is a half-kneeling hip flexor stretch. Kneel with one knee on the floor and the other foot planted in front, then gently tuck the pelvis and lean forward until a stretch is felt at the front of the kneeling-side hip. Suppiah’s suggested dose is five to six repetitions per side, holding each for about 10 seconds. He cautions against arching the lower back.
The second is a figure-four glute stretch, performed on the back with knees bent. Cross one ankle over the opposite thigh, hold behind the supporting thigh and draw it gently toward the body. The source recommends five to six repetitions per side, with 10-second holds. The third, an all-fours adductor stretch, begins on hands and knees; extend one leg to the side and slowly rock the hips toward the heels while keeping the back neutral. Suppiah suggests eight to 10 repetitions per side, holding each for six seconds.
Suppiah says the three movements address different areas rather than focusing only on the front or back of the hip. He recommends stopping short of pain and seeking advice if the exercises cause pain. He also says strength and capacity matter alongside mobility, mentioning squats and other regular movement as ways to build strength.
Why Hip Movement Needs More Than Stretching
The recommendations offer a practical set of movements for people who notice stiffness after extended sitting, but they do not establish that sitting is the sole cause of hip pain or that these stretches will resolve it. Suppiah’s central point is that discomfort can arise when activity exceeds what the body is prepared to handle—for example, a sudden jump in running or a demanding weekend sport after a mostly sedentary week.
That distinction matters because hip pain has several possible sources. Suppiah told Fit&Well that arthritis, irritated tendons and pain referred from the lower back can also contribute. The exercises are presented as general mobility suggestions, not a diagnosis or treatment for those conditions. People with persistent or worsening symptoms may need an individual assessment rather than simply adding stretches.
His advice also pushes beyond a quick flexibility routine: gradually building strength and activity tolerance may help prepare the hips for everyday demands. The report does not provide clinical trial evidence or claim that the three stretches prevent injury; it records one physical therapist’s recommendations.
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The Therapist’s Three-Part Approach
Suppiah, co-founder of Foundation Physiotherapy & Wellness, says he commonly recommends the exercises because together they target the front, back and inside of the hip. The hip flexor stretch moves the hip in the opposite direction from its flexed position during sitting. The figure-four movement focuses on mobility around the back and outside, while the all-fours rock-back includes the inner-thigh adductors.
His explanation links symptoms not only to sitting time but also to changes in activity. He gives examples such as playing several hours of pickleball after a week of sitting, abruptly increasing running mileage, or starting a gym program at a level beyond what the hips are accustomed to. The source does not set a specific sitting limit or prescribe a schedule for doing the stretches.
Suppiah also describes the gluteal and deeper hip muscles as relevant to everyday actions, including walking, running, climbing stairs and rising from a chair. He says regular movement and strength exercises, such as squats, can support hip function and also work the back and core. These points are his professional guidance as reported by Fit&Well, rather than findings from a cited research study in the article.
““I commonly recommend these three stretches because together they target the front, back and inside of the hip.””
— Raj Suppiah, physical therapist, as quoted by Fit&Well
Limits of the Stretching Advice
The report does not cite clinical research testing these three stretches as a combined routine, nor does it establish how much relief a person should expect or how quickly. It gives suggested repetitions and hold times, but no recommended daily or weekly frequency. The source also does not identify which readers are most likely to benefit.
It is not possible to determine from the article alone whether a person’s discomfort comes from stiffness related to sitting, an irritated tendon, arthritis, the lower back or another cause. Suppiah acknowledges these other possibilities. Pain during the movements is a reason to stop and seek appropriate advice; persistent or severe symptoms warrant professional assessment.
Use the Moves Within Comfort
The next step for readers who try the routine is to perform each movement gently, keep within a comfortable range and stop if it causes pain. The source offers no follow-up study or planned evaluation of the exercises, so their effects will vary and are not reported as guaranteed.
Suppiah’s broader advice is to combine mobility work with regular movement and progressive strength exercises, rather than treating stretching as the whole answer. People with ongoing symptoms, a known hip condition or uncertainty about safe exercise can consult a qualified health professional for guidance tailored to them.
Key Questions
Which three stretches does Raj Suppiah recommend?
He recommends the half-kneeling hip flexor stretch, the figure-four glute stretch and the all-fours adductor stretch. Together, they target the front, back and inner-thigh area of the hip.
How many repetitions and how long should each stretch be held?
The source suggests five to six repetitions per side with 10-second holds for the hip flexor and figure-four stretches. For the all-fours adductor stretch, it suggests eight to 10 repetitions per side, holding each for six seconds.
Should the stretches hurt?
No. Suppiah advises staying within a comfortable range and seeking advice if a movement causes pain. The report does not present pain as a necessary part of stretching.
Can stretching alone keep hips healthy?
Suppiah says stretching can help maintain mobility, but he also emphasizes strength and activity capacity. He mentions regular movement and exercises such as squats; the article does not claim that stretching alone prevents hip pain.
Does sitting necessarily cause hip pain?
No. Suppiah says prolonged sitting can be associated with stiffness, but he also points to changes in activity and other possible causes, including arthritis, irritated tendons and pain originating in the lower back.
Source: rss
