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

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Fit&Well reported three stretches recommended by physical therapist Raj Suppiah for stiffness associated with prolonged sitting: a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch. Suppiah says to stay within a comfortable range and notes that stretching alone does not build the strength and capacity hips need.

Physical therapist Raj Suppiah has recommended three stretches for people experiencing hip stiffness after sitting for long periods, in a Fit&Well report: a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch. Suppiah says the movements target the front, back and inner hip, but advises staying within a comfortable range and not treating stretching as a substitute for strength work.

For the half-kneeling hip flexor stretch, kneel with one knee on the floor and the other foot planted in front, its knee bent. Gently tuck the pelvis and lean forward until there is a stretch at the front of the kneeling-side hip, without arching the lower back. The report suggests five to six repetitions per side, holding each for 10 seconds. Suppiah says it moves the hip in the opposite direction from the flexed position people often maintain while sitting.

The figure-four glute stretch is done lying on the back with knees bent. Cross one ankle over the opposite thigh, hold behind the thigh of the supporting leg and gently draw it toward the body. The suggested dose is five to six repetitions per side, with a 10-second hold. Suppiah says it targets mobility at the back and outside of the hip, including the glutes and deeper surrounding muscles.

For the all-fours adductor stretch, start on hands and knees, extend one leg to the side with the foot on the floor, then rock the hips toward the heels while keeping the back neutral. The report recommends eight to 10 repetitions per side, holding each for six seconds. Suppiah says the movement targets the inner thigh muscles, or adductors, and takes the hip through a comfortable range of motion. The source advises seeking advice if any of the movements cause pain.

Why Hip Movement Needs More Than Stretching

The advice is aimed at a common situation: prolonged sitting can leave hips feeling stiff, while daily movement demands still require strength and mobility. The three stretches offer distinct positions for the front, back and inner hip, rather than concentrating on one area alone. Suppiah describes them as options to ease stiffness and discomfort, not as a guaranteed treatment or a way to identify the cause of pain.

His wider point is that tolerance matters alongside flexibility. Someone who sits much of the week and then takes on a long sports session, abruptly increases running mileage or starts a demanding gym program may be asking their body to do more than it is prepared for. Suppiah says strength and capacity are also important; regular movement and strength exercises, including squats, can contribute to hip, back and core strength. The report does not provide clinical trial evidence or quantify how much these exercises reduce symptoms.

Sitting, Activity and Hip Discomfort

Suppiah, co-founder of Foundation Physiotherapy & Wellness, told Fit&Well that hip discomfort is not always caused by sitting or lack of movement alone. He describes a possible mismatch between what the body is prepared to handle and the activity it is asked to perform, such as a sudden increase in exercise. This is his explanation of a contributing factor, not a diagnosis for any individual reader.

He also cautions that hip symptoms can have other sources. The source report names arthritis, irritated tendons around the hip and pain originating in the lower back as possibilities. That distinction matters because a stretch routine cannot establish what is causing pain. The article focuses on practical mobility movements for stiffness associated with sitting and advises seeking guidance if they hurt.

“I commonly recommend these three stretches because together they target the front, back and inside of the hip.”

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

What the Stretch Advice Cannot Establish

The report does not state that the three stretches have been tested in a clinical study, nor does it give evidence about how quickly or consistently they ease symptoms. It also does not specify how long a person should follow the routine before judging whether it helps. Suppiah’s recommendations are general guidance, not a diagnosis or individualized care plan.

The cause of any one person’s hip pain remains uncertain without an assessment. As Suppiah notes, discomfort may relate to arthritis, tendons or the lower back, among other possibilities. The source specifically advises staying in a comfortable range and seeking advice if a movement causes pain; it does not set out detailed warning signs or a timeline for medical review.

How to Use the Routine Safely

The immediate next step described in the report is to perform the movements gently, using the suggested holds and repetitions, and stop rather than push through pain. Readers whose symptoms persist, worsen or make ordinary activity difficult can seek guidance from a qualified health professional to discuss the cause and an appropriate plan. The source does not announce a follow-up study, new clinical guidance or a scheduled update.

Suppiah’s broader recommendation is to pair mobility work with regular movement and strength exercises, rather than relying on stretching alone. The report mentions squats as one example of an exercise that can strengthen the hips, back and core, but does not prescribe a specific strength program or schedule. Individual needs and tolerances may differ.

Key Questions

Which three exercises did the physical therapist recommend?

Raj Suppiah recommended the half-kneeling hip flexor stretch, the figure-four glute stretch and the all-fours adductor stretch. They target the front, back and inner areas of the hip, respectively.

How long should each stretch be held?

The Fit&Well report suggests holding the hip flexor and figure-four stretches for 10 seconds per repetition. For the all-fours adductor stretch, it suggests a six-second hold.

Can stretching alone keep hips healthy?

Suppiah says stretching can help maintain mobility but is not enough on its own. He also emphasizes strength and capacity, and mentions regular movement and exercises such as squats.

Should I continue if a stretch hurts?

No. The source advises staying within a comfortable range and seeking advice if an exercise causes pain. The report does not diagnose the cause of symptoms, which can include factors other than prolonged sitting.

Source: rss