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Physical therapist Raj Suppiah recommends three stretches that target the front, back and inner hip for people who feel stiff after prolonged sitting. He says to stay within a comfortable range and stresses that stretching is not a substitute for building strength and activity capacity.
Physical therapist Raj Suppiah recommends three stretches for people experiencing hip stiffness after sitting for long periods: a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch. In an interview with Fit&Well, he said the movements target the front, back and inside of the hip, while cautioning that stretching alone does not build the strength and capacity hips need for everyday demands.
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 kneeling-side hip, without arching the lower back. Suppiah’s suggested dose is five to six repetitions per side, holding each for 10 seconds.
The figure-four glute stretch is performed lying on the back with knees bent. Cross one ankle over the opposite thigh, hold behind the thigh of the uncrossed leg and draw it gently toward the body until a comfortable stretch is felt in the glute and hip. The recommendation 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 rock the hips toward the heels while keeping the back neutral. Suppiah suggests eight to 10 repetitions per side, holding each for six seconds.
The report says each movement should remain within a comfortable range. Suppiah advises seeking guidance if an exercise causes pain. He also says regular movement and strength work matter alongside mobility exercises; the article names squats as one example, but does not present the three stretches as a treatment for every cause of hip pain.
Mobility Is Only Part of Hip Care
The advice offers readers a short, specific routine for moving hip areas that may stay in a flexed position during extended sitting. Suppiah says the three stretches address different regions rather than focusing only on the front of the hip, and describes the inner-thigh adductors as part of how the hip moves and handles load.
His broader point is that stiffness is not necessarily explained by sitting alone. A person’s hips may be asked to handle more activity than they are currently prepared for, he says, making gradual increases in activity and strength work relevant alongside stretching. The exercises may support comfortable mobility, but the source does not establish that they prevent or resolve all hip pain.
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Why Sitting Is Not the Only Factor
Suppiah, co-founder of Foundation Physiotherapy & Wellness, told Fit&Well that hip symptoms can reflect a mismatch between a person’s current physical capacity and the demands they place on their body. He gave examples such as spending much of the week sitting and then playing several hours of pickleball, rapidly increasing running mileage, or beginning a gym program at a much higher level than usual.
He also noted that hip pain and stiffness can have other sources, including arthritis, irritated tendons around the hip or pain originating in the lower back. That means the stretches are general movement advice, not a diagnosis. The article’s practical recommendation is to move within a comfortable range and seek advice if the movements cause pain.
“The hip likes movement, but it also needs to be strong and supple to tolerate the demands we put on it.”
— Raj Suppiah, physical therapist, speaking to Fit&Well
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Causes and Individual Results Vary
The source does not report clinical trial findings or quantify how much these stretches reduce stiffness. It also does not establish that the routine is suitable for every person or identify the cause of an individual reader’s symptoms. Suppiah says hip discomfort can relate to arthritis, tendon irritation or the lower back, among other factors. Whether a stretch is appropriate may depend on a person’s condition and how it feels when performed; the article advises seeking guidance if pain occurs.
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Use Gentle Movement and Build Gradually
Readers who try the routine can follow the suggested repetitions and hold times while keeping each movement comfortable, stopping if it causes pain. The next step in Suppiah’s advice is not simply to repeat stretches: he recommends regular movement and strength exercises, with squats given as one example. The source does not set out a personalized schedule or specify when someone should expect a change, so persistent or concerning symptoms call for individual professional advice.
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Key Questions
Which three stretches does Raj Suppiah recommend?
He recommends the half-kneeling hip flexor stretch, the figure-four glute stretch and the all-fours adductor stretch. Together, they target the front, back and inner hip.
How long should each stretch be held?
Suppiah’s guidance is to hold the half-kneeling and figure-four stretches for 10 seconds per repetition, and the all-fours adductor stretch for six seconds. The suggested number of repetitions differs by movement.
Should these stretches hurt?
No. The report advises staying within a comfortable range and seeking advice if an exercise causes pain. It does not say that discomfort is necessary for the stretches to work.
Are stretches enough to keep hips healthy?
Suppiah says stretching may help maintain mobility, but that strength and capacity also matter. He recommends regular movement and strength exercises, citing squats as an example.
Can sitting be the only cause of hip pain?
Suppiah says not necessarily. He identifies arthritis, irritated tendons and pain coming from the lower back as other possible contributors. The article does not diagnose the cause of any individual’s symptoms.
Source: rss
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