The Three Stretches A Physical Therapist Wishes Everyone Would Do To Improve Their Hip Mobility

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Physical therapist Dr. Marivi Lao recommends a figure-four stretch, a kneeling hip-flexor stretch and a supine hip twist for people seeking more comfortable hip movement. She suggests starting with one to three repetitions, holding each stretch for 20 to 30 seconds per side, two to four times a week, and stopping or adjusting if it causes pain.

Physical therapist Dr. Marivi Lao recommends three stretches—the figure four, kneeling hip-flexor stretch and supine hip twist—for people who want to work on comfortable hip mobility. In guidance published by Fit&Well, she suggests beginning with one to three repetitions and holding each stretch for 20 to 30 seconds per side, two to four times a week, while avoiding pain or forcing a deeper position.

Lao, a physical therapist with Spear Physical Therapy, says sitting for hours can leave the hips stiff or tight when people stand. She recommends moving regularly as well as trying targeted exercises to improve walking. The frequency she gives is a starting point; people who find stretching comfortable may choose to do the movements daily.

For the figure-four stretch, lie on your back with knees bent, cross one ankle over the opposite knee, then lift and gently draw the supporting thigh toward your chest. Lao says the stretch should be felt mainly in the glute and outer hip. Keep the crossed foot flexed and relax the shoulders and pelvis rather than pulling hard. If there is knee discomfort or pinching in the hip, ease off and adjust the position. The movement can be done on a bed if getting down to the floor is difficult.

For the kneeling hip-flexor stretch, kneel with one foot planted in front and its knee bent, gently tilt the pelvis and move forward until the front of the other hip stretches. Lao advises squeezing the kneeling-side glute and avoiding an exaggerated arch in the lower back. The third option, a supine hip twist, is performed lying on your back with knees bent: slowly lower both knees to one side, return to the middle and repeat on the other side for 20 to 30 seconds. The aim is gentle rotation, not getting the knees to the floor. This stretch can also be done on a bed.

Gentle Movement, Not Maximum Range

The advice offers a practical routine for people who feel restricted after long periods of sitting, while emphasizing that mobility differs from person to person. Lao defines it as having enough comfortable range of motion to get through daily activities without feeling restricted—not reaching a particular position or matching someone else’s flexibility.

That distinction matters because pushing farther is not the goal. Lao says each movement should create a gentle-to-moderate pulling sensation, not pain. Holding your breath, tensing the whole body or fighting to increase the stretch are signs to back off. She also recommends pairing stretching with targeted hip-strengthening exercises, such as resistance-band marches; the source does not provide a complete strengthening program or evidence that the stretches treat a medical condition.

Why Sitting Can Feel Restrictive

When a person sits, the hips stay bent. Lao says spending hours in that position can be followed by stiffness or tightness on standing. Her recommendation is not to rely on stretching alone: regular movement and hip-strengthening work are also part of the approach she describes.

The suggested starting dose is one to three repetitions of each stretch, held for about 20 to 30 seconds per side, two to four times weekly. These are Lao’s general recommendations, not individualized medical instructions. The source also notes that the kneeling stretch can be replaced with a standing lunge version for people who prefer it.

“I think of mobility as having enough comfortable range of motion to move through your day without feeling restricted.”

— Dr. Marivi Lao, physical therapist with Spear Physical Therapy, in Fit&Well

Limits of the Stretching Advice

The Fit&Well report presents practical guidance from one physical therapist; it does not report a clinical trial or establish that these stretches improve mobility for everyone. It also does not give a publication date in the supplied material. No individualized assessment, diagnosis or detailed guidance for people with existing injuries or health conditions is included.

The source says discomfort in the knee or a pinching feeling in the hip during the figure four is a reason to ease off and adjust, and gives broader cues to stop forcing a stretch. It does not specify how long a person should continue the routine before expecting a change. Anyone experiencing pain or uncertainty about whether a movement is appropriate should seek advice from a qualified health professional.

How to Start and Adjust

Lao’s recommendation is to begin with one to three repetitions of each movement, holding for 20 to 30 seconds per side, two to four times a week. Move slowly and breathe normally, staying within a comfortable range. If the floor is difficult to access, the figure-four stretch and hip twist can be done on a bed; a standing lunge can replace the kneeling hip-flexor stretch.

The report does not announce a follow-up study or a next clinical milestone. For readers, the next step is to adjust or stop any stretch that causes pain, and to consider professional guidance if symptoms persist or the movements are not suitable. Lao also suggests combining the routine with hip-strengthening work rather than treating stretching as the only part of mobility training.

Key Questions

Which three stretches does Dr. Lao recommend?

She recommends the figure-four stretch, the kneeling hip-flexor stretch and the supine hip twist.

How often should I do the stretches?

Lao suggests starting with one to three repetitions of each, holding for about 20 to 30 seconds per side, two to four times per week. She says daily stretching is an option if it feels comfortable.

Should the stretches hurt?

No. Lao says to aim for a gentle-to-moderate pulling sensation, not pain. Ease off if you are holding your breath, tensing up or forcing a deeper position; adjust the figure four if you feel knee discomfort or hip pinching.

Can I do these stretches if I have trouble getting onto the floor?

The report suggests doing the figure-four stretch and supine hip twist on a bed. It also says a standing lunge version can be used instead of the kneeling hip-flexor stretch.

Do the stretches replace strengthening exercises?

No. Lao recommends combining the mobility routine with targeted hip-strengthening exercises, giving resistance-band marches as an example. The report does not set out a full strengthening program.

Source: rss