TL;DR
Fit&Well reported that physical therapist Raj Suppiah recommends three stretches that target the front, back and inside of the hip for stiffness associated with prolonged sitting. He says stretching is not a substitute for strength work, and people should stay within a comfortable range and seek advice if an exercise causes pain.
Physical therapist Raj Suppiah recommends three stretches targeting the front, back and inner thigh as options for people experiencing hip stiffness after sitting for long periods, according to a Fit&Well report. The exercises are intended to move the hip through comfortable ranges; Suppiah also cautions that stretching alone may not address the issue and that pain can have causes beyond inactivity.
The three movements are a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch. Suppiah, co-founder of Foundation Physiotherapy & Wellness, told Fit&Well that he commonly recommends them together because they address the front, back and inside of the hip. The report gives suggested repetitions and hold times, but does not describe these as a treatment plan for every person or every cause of hip pain.
For the half-kneeling stretch, kneel with one knee on the floor and the other foot planted in front. Gently tuck the pelvis and shift forward until a stretch is felt at the front of the kneeling-side hip, without arching the lower back. The report suggests five to six repetitions per side, holding each for 10 seconds.
For the figure-four, lie on your back with knees bent, cross one ankle over the opposite thigh, and draw the supporting thigh toward the body until a comfortable stretch is felt around the glute and hip. The all-fours adductor stretch begins on hands and knees; extend one leg to the side with the foot on the floor, then rock the hips gently back toward the heels while keeping the back neutral. Fit&Well lists five to six 10-second holds per side for the figure-four, and eight to 10 repetitions with six-second holds for the adductor movement. The report advises stopping or seeking guidance if an exercise causes pain.
Why Hip Movement Needs More Than Stretching
The recommendations offer readers a short set of movements that can be done without specialist equipment, but the report does not establish that they will relieve every person’s symptoms. The practical point in Suppiah’s advice is that hips need to tolerate the activities a person asks of them: gentle mobility work may be one part of that, while strength and capacity also matter.
That distinction is relevant to people who sit for much of the week and then make a sudden jump in activity. Suppiah gives examples such as playing several hours of pickleball, increasing running mileage quickly or taking on a new gym program at a much higher level than usual. His explanation frames discomfort as potentially related to a mismatch between current capacity and activity demands, not simply the fact of sitting.
The exercises are not a diagnosis or a guarantee of prevention. Persistent, severe or worsening symptoms may need individual assessment, particularly because the source notes that hip-area pain can sometimes be associated with arthritis, irritated tendons or the lower back. The article’s advice is to use a comfortable range and seek professional input if pain occurs.
The Three Areas Suppiah Targets
Suppiah told Fit&Well that prolonged sitting keeps the hip in a flexed position for extended periods. The half-kneeling stretch moves it in the opposite direction and may suit people who feel stiffness at the front of the hip after sitting. His explanation is specific to the movement and symptom pattern; it does not identify sitting as the sole cause of hip discomfort.
The figure-four targets the back and outside of the hip, including the glutes and deeper surrounding muscles. Suppiah said these muscles contribute to everyday actions such as walking, running, climbing stairs and rising from a chair. The third movement focuses on the adductors, or inner-thigh muscles, which he said are sometimes overlooked in routines focused only on the front and back of the hip. Its controlled rock-back also takes the hip through a comfortable range rather than holding a static position alone.
Suppiah’s broader point is that hips need both mobility and strength to handle daily and recreational activity. Fit&Well’s report mentions squats and other strength exercises as examples, and says strengthening the back and core also has a role. It does not provide a detailed strengthening program alongside the three stretches.
“A mismatch between what your body is currently prepared to handle and what you’re asking it to do.”
— Raj Suppiah, physical therapist and co-founder of Foundation Physiotherapy & Wellness, speaking to Fit&Well
What These Stretches Cannot Establish
The source report does not provide clinical trial results, evidence that the three stretches work for all people, or a time frame in which readers should expect a change. It also does not set out how often to perform the routine beyond the suggested repetitions and holds, or how to adapt it for injuries, limited mobility or medical conditions.
The cause of an individual’s stiffness cannot be determined from the symptom alone. Suppiah told Fit&Well that arthritis, irritated tendons and pain referred from the lower back can contribute to what feels like hip pain. The report does not say how common these causes are or provide criteria for distinguishing them from stiffness related to sitting. It advises staying within a comfortable range and seeking advice if the exercises cause pain.
Use Comfort as the Guide
Readers trying the movements can follow the report’s repetitions and hold times, move gently and stop if a stretch becomes painful. Suppiah’s guidance points beyond the routine: regular movement and suitable strength work, including exercises such as squats, can complement mobility work. The report does not prescribe a specific progression or frequency, so people with ongoing symptoms or uncertainty about form can ask a qualified health professional for individualized advice.
No follow-up study, clinical guidance or further development was included in the source material. The immediate next step for readers is to treat the stretches as general suggestions rather than a diagnosis or replacement for assessment when pain persists or worsens.
Key Questions
Which three stretches does the report recommend?
Physical therapist Raj Suppiah 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-thigh area of the hip.
How long should each stretch be held?
The Fit&Well report suggests holding the half-kneeling hip flexor and figure-four stretches for 10 seconds, with five to six repetitions on each side. For the all-fours adductor stretch, it lists six-second holds for eight to 10 repetitions per side.
Are the stretches a substitute for strength training?
No. Suppiah says stretching may help maintain mobility, but strength and capacity also matter. The report names squats as one example of a strength exercise, without providing a full training plan.
What should someone do if a stretch causes pain?
The report advises staying within a comfortable range and seeking advice if the movements cause pain. It also notes that hip-area pain may have causes other than prolonged sitting, including arthritis, tendon irritation or an issue involving the lower back.
Source: rss
