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Fit&Well reported 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. Lao suggests starting with one to three repetitions, holding each for about 20 to 30 seconds per side, two to four times weekly, and stopping short of pain or forceful stretching.
Fit&Well has reported that physical therapist Dr. Marivi Lao recommends three stretches for people looking to work on hip mobility: a figure-four stretch, a kneeling hip flexor stretch and a supine hip twist. Lao, who works with Spear Physical Therapy, suggests starting with one to three repetitions and holding each stretch for about 20 to 30 seconds per side, two to four times a week.
Lao told Fit&Well that long periods of sitting keep the hips bent, and people may notice stiffness or tightness when they stand after spending hours seated. She recommends moving regularly as well as trying targeted exercises to improve walking. The frequency guidance is a starting point, not a requirement: she said people who enjoy stretching and find it comfortable can include the movements in a daily routine.
For the figure-four stretch, lie on your back with knees bent and feet on the floor. Cross one ankle above the opposite knee, lift the uncrossed 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 mainly be felt in the glute and outer hip; discomfort in the knee or a pinching feeling in the hip are cues to ease off or adjust. A bed can be used if getting down to the floor is difficult.
For the kneeling hip flexor stretch, kneel with one foot planted ahead and its knee bent, then slightly tilt the pelvis and move the torso forward until the front of the other hip stretches. Lao advises squeezing the kneeling-side glute rather than arching the lower back or pushing the hips forward to force a deeper position. The third move, a supine hip twist, starts lying on your back with knees bent. Slowly lower both knees to one side, return to center and alternate for 20 to 30 seconds. Lao describes it as gently exploring rotation, not trying to force the knees to the floor.
A Gentle Routine for Stiff Hips
The advice gives readers a short, specific routine and practical cues for doing each movement without treating flexibility as a contest. Lao defines mobility as having enough comfortable range of motion to move through daily life without feeling restricted. That framing matters because the report does not prescribe a universal flexibility target or promise that stretching will resolve pain or a medical condition.
Lao also recommends pairing the routine with hip-strengthening exercises, such as resistance-band marches. Her guidance points to movement and strength work alongside stretching, rather than relying on stretches alone. For people who sit for much of the day, the suggested routine may offer a structured way to move the hips, while individual comfort and ability remain the guide.
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Why Sitting Can Feel Restrictive
The report centers on the effect of remaining seated for extended periods. Lao told Fit&Well that the hips stay bent in a seated position, and that stiffness or tightness can be noticeable on standing after a long day. The article’s response is two-part: move around regularly and use targeted stretches if they feel appropriate.
The stretches are presented as general mobility exercises, with modifications for access and comfort. The figure-four and hip twist can be done on a bed if getting to the floor is challenging, while a standing lunge version is offered as an alternative to the kneeling hip flexor stretch. The source does not describe a clinical trial or claim that the routine has been shown to prevent or treat a particular condition.
“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 supplied Fit&Well report does not give a publication date, cite research testing these three stretches as a set, or report outcomes among people who follow the routine. It also does not establish how much hip mobility may change or how quickly. Lao’s suggested schedule is guidance attributed to her, not a guarantee of results.
The report does not assess readers’ individual health or explain which conditions might make a stretch unsuitable. Lao’s practical safety cues are to aim for a gentle-to-moderate pull, not pain, and to back off if a person holds their breath, tenses throughout the body or struggles to force a deeper position. Anyone unsure whether an exercise is suitable for them can seek individual advice from a qualified health professional.
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How Readers Can Start Safely
Lao’s recommendation is to begin with one to three repetitions, holding each stretch for 20 to 30 seconds per side, two to four times weekly, and adjust based on comfort. The report does not set a formal follow-up schedule or identify a next clinical milestone. Readers can use the movement cues and easier alternatives described in the article, while avoiding pain or forced range.
She also suggests adding targeted strengthening, including resistance-band marches, to a mobility routine. The report offers no detailed strengthening plan, so the amount or progression of that work is not specified. People who experience pain, have a health condition or are uncertain about technique should seek advice tailored to their circumstances rather than pushing through symptoms.
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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 the stretches be done?
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 stretching feels comfortable and enjoyable.
Should the stretches hurt?
No. Lao says to aim for a gentle-to-moderate pulling sensation, not pain. Holding your breath, tensing your whole body or forcing yourself farther are signs to ease off.
What if getting onto the floor is difficult?
The report says the figure-four stretch and supine hip twist can be done on a bed. Lao also suggests a standing lunge version as an alternative to the kneeling hip flexor stretch.
Does the routine guarantee better hip mobility?
No such guarantee is reported. The article presents Lao’s recommendations, but does not provide outcome data or evidence that the three stretches work for everyone.
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