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Fit&Well reports that physical therapist Dr. Marivi Lao recommends a figure-four stretch, a kneeling hip-flexor stretch and a supine hip twist for people seeking to work on hip mobility. She suggests starting with one to three repetitions, holding each for 20 to 30 seconds per side, and stopping short of pain or forced movement.
Physical therapist Dr. Marivi Lao recommends three stretches—a figure four, a kneeling hip-flexor stretch and a supine hip twist—as a way to work on hip mobility, according to a Fit&Well report. Lao, of Spear Physical Therapy, says people who spend long periods seated may notice stiffness when they stand, and advises moving regularly and stretching only within a comfortable range.
Lao’s suggested starting point is one to three repetitions of each stretch, held for about 20 to 30 seconds per side, two to four times a week. She says people who enjoy stretching and find it comfortable may include the movements in a daily routine. These are recommendations from the therapist, not a prescribed program for every person.
For the figure-four stretch, lie on your back with knees bent, cross one ankle above the opposite knee, then lift and gently draw the uncrossed thigh toward your chest. Lao says the stretch should mainly be felt in the glute and outer hip. A knee ache or pinching sensation in the hip is a reason to ease off or change position. The move can also be done on a bed if getting down to the floor is difficult.
In the kneeling hip-flexor stretch, place one foot forward with that knee bent, gently tilt the pelvis and shift the torso forward until there is a stretch at the front of the opposite hip. Lao cautions against arching the lower back or pushing the hips forward to force a deeper position. The supine hip twist involves lying with knees bent and slowly lowering them from side to side; she describes it as exploring rotation, not trying to make the knees reach the floor. A standing lunge variation is an alternative to the kneeling stretch, while the twist can also be done on a bed.
Comfortable Movement, Not Maximum Range
The advice gives readers a practical starting routine while setting limits on what stretching should feel like. Lao defines mobility as having enough comfortable range of motion to get through daily activities without feeling restricted—not achieving a particular shape or matching someone else’s flexibility.
Her guidance also stresses that range should not be forced. A gentle-to-moderate pulling sensation is expected, but pain, breath-holding or full-body tension may indicate that a person is pushing too hard. Lao suggests pairing the stretches with hip-strengthening work, such as resistance-band marches, rather than treating stretching as the only component of a mobility routine.
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Why Sitting Can Feel Restrictive
Lao tells Fit&Well that extended sitting keeps the hips bent for long periods, and that some people feel stiffness or tightness when they stand at the end of the day. Her recommendation is to break up prolonged sitting with movement and use targeted stretches as one possible part of that approach.
The report presents the routine as general exercise guidance, not a diagnosis or treatment plan. It does not cite a clinical trial measuring the three stretches or promise a particular outcome. Lao’s emphasis is on individual comfort: mobility varies from person to person, and stretching is not a competition to reach farther.
“A good starting point is doing one to three repetitions of each stretch, holding for about 20-30 seconds per side, two to four times per week.”
— Dr. Marivi Lao, physical therapist with Spear Physical Therapy, quoted by Fit&Well
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Limits of the Stretching Advice
The report does not provide evidence that this specific three-move routine improves mobility for everyone, nor does it quantify expected changes or specify how quickly someone might notice a difference. Lao’s schedule is a general starting suggestion; individual needs and comfortable range can differ.
It is also unclear from the source what modifications are appropriate for people with an existing injury, persistent pain or other health concerns. The report advises backing off if a movement causes pain or pinching, but does not set out individualized clinical guidance. Readers with concerns about a particular stretch should seek advice from a qualified health professional.
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How to Start and Adjust
Readers following Lao’s advice can begin with a small amount of each stretch and focus on slow, comfortable movement rather than depth. Breathing should remain relaxed, and any position that produces pain, pinching or the urge to strain should be eased or adjusted. The bed-based versions may help people who find floor exercises difficult.
Lao recommends regular movement alongside stretching and mentions hip-strengthening exercises, including resistance-band marches, as a complementary option. The source does not announce a follow-up study or a specific next milestone; outcomes and suitable variations remain individual. People with pre-existing conditions or ongoing symptoms should consult a health professional before starting or changing an exercise routine.
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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 someone do the stretches?
Lao suggests starting with one to three repetitions, holding each for about 20 to 30 seconds per side, two to four times per week. She says daily practice may be an option if it feels good for the individual.
Should the stretches hurt?
No. Lao says to expect a gentle-to-moderate pulling sensation, not pain. She advises easing off if someone is holding their breath, tensing up or forcing the position; knee discomfort or hip pinching during the figure four are also reasons to adjust.
Can the stretches be done without getting onto the floor?
The report says the figure-four stretch and supine hip twist can be performed on a bed. Lao also notes that a standing lunge version can replace the kneeling hip-flexor stretch.
Should stretching be combined with other exercise?
Lao recommends pairing the routine with targeted hip-strengthening exercises, giving resistance-band marches as an example. The report does not prescribe a strength program for every reader.
Source: rss
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