These Are Three Of The Best Exercises To Ease Hip Stiffness From Sitting For Too Long, Says This Physical Therapist

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Physical therapist Raj Suppiah recommends three stretches targeting the front, back and inner hip for stiffness associated with prolonged sitting. He says to stay within a comfortable range and notes that strength and overall activity matter too; the advice is not a diagnosis or a guarantee of relief.

Physical therapist Raj Suppiah has recommended three stretches that target different areas around the hip for people who feel stiff after sitting for long periods. In a report by Fit&Well, he describes a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch, while cautioning readers to stay within a comfortable range and not rely on stretching alone.

Suppiah, identified by Fit&Well as a co-founder of Foundation Physiotherapy & Wellness, says the three movements address the front, back and inside of the hip. For the half-kneeling stretch, place one knee on the floor and the other foot forward, then gently tuck the pelvis and lean forward until a stretch is felt at the front of the kneeling-side hip. The report suggests five to six repetitions on each side, holding each for 10 seconds, and warns against arching the lower back.

For the figure-four stretch, lie on your back with knees bent, cross one ankle over the opposite thigh and gently draw the supporting thigh toward you. Suppiah says it works mobility around the back and outside of the hip; the report lists five to six repetitions per side, held for 10 seconds. The third movement starts on hands and knees. Extend one leg sideways with the foot on the floor, keep the back neutral and slowly rock the hips toward the heels to stretch the inner thigh. The suggested dose is eight to 10 repetitions per side, held for six seconds.

These are recommendations from the therapist as reported by Fit&Well, not findings from a clinical trial presented in the supplied material. Suppiah says hip discomfort can have several possible causes, including changes in activity, arthritis, irritated tendons or pain referred from the lower back. The report advises readers to seek guidance if a movement causes pain.

Three Hip Areas Get Attention

The routine gives readers a short sequence that addresses more than the front of the hip, an area that may feel restricted after time spent sitting with the hips bent. Suppiah says the front, back and inner thigh all contribute to hip movement, and the third stretch brings attention to the adductors, muscles along the inner thigh that people may overlook.

The advice also carries an important limit: a stretch is not a complete plan for hip health or a way to identify the cause of pain. Suppiah says mobility work can help maintain movement, but strength and capacity matter as well. For readers, that means the exercises are best understood as gentle mobility options, not a promised fix for persistent or unexplained symptoms.

Why Sitting Is Only Part

Suppiah does not attribute all hip discomfort to inactivity. He describes pain as potentially arising from a mismatch between what the body is prepared to handle and the demands placed on it. In his examples to Fit&Well, someone who sits much of the week might then play several hours of pickleball, increase running mileage suddenly or begin a gym program at a level beyond what the hips are accustomed to.

He also points to other possible contributors, including arthritis, irritated tendons around the hip and discomfort originating in the lower back. Those are examples offered by the therapist, not a diagnosis of any reader’s symptoms. The source report presents the stretches as options for stiffness associated with prolonged sitting and says the hip needs both movement and the ability to tolerate everyday or sporting demands.

“Often pain comes down to a “mismatch between what your body is currently prepared to handle and what you’re asking it to do.””

— Raj Suppiah, physical therapist, quoted by Fit&Well

The Cause of Pain Varies

The report does not establish that these stretches relieve hip stiffness for everyone, nor does the supplied material include trial data measuring their effects. The source gives no information about an individual reader’s diagnosis, the duration or severity of symptoms, or whether a particular movement is appropriate for a person with an injury or medical condition.

It also remains unclear whether stiffness is caused by sitting, a sudden increase in activity, a joint or tendon issue, or a problem elsewhere such as the lower back. Suppiah’s examples describe possible contributors, not confirmed causes in any specific case. The report’s practical boundary is to move comfortably and seek advice if an exercise causes pain.

Use the Stretches Gently

Readers who try the routine can follow the report’s stated repetitions and holds, switching sides and stopping if a movement becomes painful. The article does not prescribe a frequency or say how quickly someone should expect a change, so readers should not treat the suggested doses as a personalized program.

Suppiah also points readers toward strength work, including exercises such as squats, and regular movement as part of broader hip care. Anyone with persistent, worsening or unexplained pain can seek advice from a qualified health professional rather than assuming that stretching addresses the cause. The source report provides no further clinical guidance or follow-up findings.

Key Questions

Which three stretches did Raj Suppiah recommend?

He recommended a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch, intended to target the front, back and inner hip areas.

How many repetitions does the report suggest?

The report suggests five to six repetitions per side for the first two stretches, held for 10 seconds each. For the all-fours adductor stretch, it suggests eight to 10 repetitions per side, held for six seconds.

Should the stretches hurt?

No. The report advises staying within a comfortable range and seeking advice if an exercise causes pain. It does not provide a diagnosis or say these movements are suitable for every cause of hip symptoms.

Are stretches enough to keep hips healthy?

Suppiah says stretching can help maintain mobility, but strength and capacity are also important. He points to regular movement and strength exercises as part of broader hip care.

Source: rss