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Physical therapist Raj Suppiah recommends a half-kneeling hip flexor stretch, figure-four glute stretch and all-fours adductor stretch for stiffness associated with prolonged sitting. He says to stay within a comfortable range, seek advice if movements cause pain, and pair mobility work with strengthening rather than relying on stretching alone.
Physical therapist Raj Suppiah has recommended three stretches aimed at easing hip stiffness and discomfort associated with prolonged sitting: a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch. In a report for Fit&Well, Suppiah said the exercises target the front, back and inside of the hip, while cautioning that stretching is not a substitute for building strength and 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 hip on the kneeling side. Suppiah advises avoiding an arched lower back. The report suggests five to six repetitions on each side, holding each for 10 seconds.
The figure-four glute stretch begins lying on the back with knees bent and feet on the floor. Cross one ankle over the opposite thigh, hold the back of the lower thigh and gently draw it toward the body, stopping at a comfortable stretch through the glute and hip. The suggested dose is five to six repetitions per side, held for 10 seconds.
For the all-fours adductor stretch, start on hands and knees, extend one leg out to the side with the foot on the floor, then slowly rock the hips back while keeping the back neutral. The stretch should be felt along the inner thigh. Fit&Well’s instructions give eight to 10 repetitions per side, holding each for six seconds. Suppiah recommends staying within a comfortable range and seeking advice if an exercise causes pain.
Why Hip Mobility Is Only One Part
The advice offers a short routine for people who notice stiffness after sitting, but Suppiah’s explanation is broader than simply stretching tight muscles. He told Fit&Well that discomfort can reflect a mismatch between what the body is prepared for and the demands placed on it—for example, a mostly sedentary week followed by several hours of sport, a sudden increase in running, or a new gym program with a sharp rise in workload.
That framing matters because the exercises are presented as one option for maintaining comfortable movement, not a guaranteed fix or a diagnosis. Suppiah says strength and capacity also matter, and that regular movement and exercises such as squats can support the hips, back and core. Readers with persistent or painful symptoms may need individual advice rather than assuming sitting is the sole cause.
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Three Areas the Stretches Target
Suppiah, co-founder of Foundation Physiotherapy & Wellness, said he commonly recommends the three movements together because they address the front, back and inner portion of the hip. The hip flexor stretch moves the hip in the opposite direction from the flexed posture associated with sitting. The figure-four targets mobility at the back and outside of the hip, while the adductor movement brings the inner thigh into the routine.
He also noted that hip pain can have causes beyond limited movement after sitting. In comments to Fit&Well, he cited arthritis, irritated tendons around the hip and pain referred from the lower back as possible explanations. The report does not provide clinical trial results or claim that these three stretches treat those conditions; it presents them as therapist-recommended movements for stiffness and discomfort linked with prolonged sitting.
“I commonly recommend these three stretches because together they target the front, back and inside of the hip.”
— Raj Suppiah, physical therapist, speaking to Fit&Well
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When Stiffness Needs Individual Advice
The report does not establish how much these stretches reduce symptoms, how quickly someone might notice a difference, or whether the routine is suitable for every cause of hip pain. It gives no clinical study data or individualized assessment. Suppiah notes that arthritis, tendon irritation and lower-back problems can also contribute to symptoms, so the source does not support treating all hip discomfort as a result of sitting.
The report advises stopping short of painful movement and seeking advice if an exercise causes pain. It does not specify a threshold for when to consult a clinician, nor does it describe modifications for people with injuries or mobility limitations. Anyone unsure whether a movement is appropriate can seek guidance from a qualified health professional.
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How to Use the Advice
The routine can be tried gently within a comfortable range, following the repetitions and hold times described in the Fit&Well report. Suppiah’s advice also points readers toward regular movement and strengthening work, rather than relying on stretches alone. The report mentions squats and a separate set of hip-strengthening exercises as possible starting points, but the supplied material does not detail that full program.
No follow-up study, formal guidance or additional clinical assessment is announced in the source. For readers whose symptoms persist, worsen or are triggered by these movements, the next step is to seek individual professional advice instead of pushing through pain or assuming the stretches address the underlying cause.
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Key Questions
Which three stretches does Raj Suppiah recommend?
He recommends the half-kneeling hip flexor stretch, figure-four glute stretch and all-fours adductor stretch for stiffness and discomfort associated with prolonged sitting.
How many repetitions does the report suggest?
The report suggests five to six repetitions per side for the hip flexor and figure-four stretches, held for 10 seconds each. For the adductor stretch, it suggests eight to 10 repetitions per side, held for six seconds.
Should the stretches hurt?
No. Suppiah advises staying within a comfortable range and seeking advice if an exercise causes pain. The report does not recommend pushing through painful symptoms.
Can stretching alone keep hips healthy?
Suppiah says stretching can help maintain mobility, but strength and capacity are also important. He points to regular movement and strengthening exercises, including squats, as part of the broader approach.
Does sitting explain all hip pain?
No. Suppiah told Fit&Well that arthritis, tendon irritation around the hip and pain coming from the lower back can also contribute. The report does not diagnose the cause of an individual person’s symptoms.
Source: rss
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