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 for 20 to 30 seconds per side, two to four times a week, and stopping short of pain.

Physical therapist Dr. Marivi Lao of Spear Physical Therapy recommends three stretches—a figure four, a kneeling hip flexor stretch and a supine hip twist—for people who want to work on hip mobility. In a Fit&Well report, Lao said prolonged sitting can leave the hips feeling stiff or tight, and advised starting gently rather than pushing into pain or trying to match someone else’s range, as discussed in these hip-stiffness exercises.

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 said people who enjoy stretching and find it comfortable can include the routine daily. She also recommends taking regular movement breaks and pairing stretching with targeted exercises to improve walking, such as resistance band marches.

For the figure-four stretch, lie on your back with knees bent and feet flat. Cross one ankle above the opposite knee, lift the supporting foot and gently draw that thigh toward your chest. Lao advises keeping the crossed foot flexed and relaxing the shoulders and pelvis. The stretch should be felt mainly in the glute and outer hip; discomfort in the knee or a pinching feeling in the hip is a reason to ease off or change position. A bed can be used if getting to the floor is difficult.

For the kneeling hip flexor stretch, kneel with one foot forward and that knee bent, then gently tilt the pelvis up and move the torso forward until a stretch is felt at the front of the opposite hip. Lao cautioned against arching the lower back or thrusting the hips forward to reach farther. The third move, a supine hip twist, is done 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. Lao describes it as gentle exploration of rotation, not an effort to touch the knees to the floor, and beginners can also benefit from these running tips.

Gentle Movement, Not Forced Range

The recommendations offer a practical routine for readers who feel stiff after long periods of sitting, while setting limits on what stretching can promise. Lao describes mobility as having enough comfortable range of motion to get through daily activities without feeling restricted; she does not claim these three stretches will treat a condition or produce the same results for everyone.

Her emphasis on comfort and form matters because trying to force a deeper position can shift movement into other areas, such as the lower back during a hip flexor stretch. Lao’s guidance is to look for a gentle-to-moderate pull, keep breathing and adjust if the body tenses or pain develops. The routine is a general suggestion, not an individualized assessment.

How Sitting Relates to Hip Stiffness

Lao told Fit&Well that when someone sits for hours, the hips remain bent for an extended period, and stiffness or tightness may be noticeable on standing at the end of the day. Her advice combines regular movement with targeted stretching rather than relying on a single position or session.

The report also stresses that mobility varies between people. Lao said stretching should not become a competition with oneself. Each of the three movements can be adapted: the figure-four and supine twist may be done on a bed if floor transfers are difficult, and a standing lunge version can replace the kneeling hip flexor stretch for those who prefer not to kneel.

“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, quoted by Fit&Well

Limits of the Stretching Advice

The source does not report clinical trial results, measured changes in mobility or evidence that this specific three-stretch sequence works better than other routines. It presents Lao’s professional recommendations, not a study establishing outcomes. The suggested frequency is a starting point, and the report does not specify how long someone should follow the routine before judging whether it helps.

It is also unclear whether the stretches are suitable for people with existing hip, knee or back problems, or for those whose pain has an underlying cause. The article advises backing off from pain and uncomfortable pinching, but it does not provide individualized medical guidance. Anyone with persistent symptoms or a relevant health condition may need advice from a qualified health professional.

Adapting the Routine Safely

Readers following Lao’s guidance can begin with the suggested frequency and range, moving slowly and breathing normally. The key checks are whether the stretch produces a gentle pull rather than pain and whether the body can remain relaxed. If a position causes pinching, pain, breath-holding or whole-body tension, ease out and adjust rather than forcing a deeper stretch.

The source does not announce a follow-up study or further clinical guidance. Lao’s stated approach is to combine comfortable stretching with regular movement and hip-strengthening work, while adapting positions to individual ability. People with persistent discomfort or pre-existing conditions should seek individualized professional guidance before starting or changing an exercise routine.

Key Questions

Which three stretches does Dr. Lao recommend?

She recommends the figure-four stretch, a kneeling hip flexor stretch and a supine hip twist. The source describes them as general mobility exercises, not as a treatment for a medical condition.

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 a week. She says daily practice is an option if someone enjoys it and the stretches feel comfortable.

Should a hip stretch hurt?

No. Lao says to aim for a gentle-to-moderate pulling sensation, not pain. Pinching, breath-holding, whole-body tension or struggling to force a position are signs to ease off or adjust.

Can the stretches be done without getting on the floor?

The report says the figure-four and supine twist can be done on a bed if getting down to the floor is difficult. For the kneeling hip flexor stretch, Lao notes that a standing lunge version is an alternative.

Do the stretches guarantee better hip mobility?

No outcomes or guarantees are reported. The article shares Lao’s recommendations and notes that mobility varies between people; it does not provide trial results for this routine.

Source: rss