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Fit&Well reported on three hip stretches recommended by physical therapist Dr. Marivi Lao: a figure four, a kneeling hip-flexor stretch and a supine hip twist. Lao advises starting with one to three repetitions, holding each for 20 to 30 seconds per side, two to four times weekly, and stopping short of pain or forceful stretching.
Physical therapist Dr. Marivi Lao recommends three stretches—a figure four, a kneeling hip-flexor stretch and a supine hip twist—as a way to work on hip mobility, according to a Fit&Well report. Her guidance includes a modest starting routine and a warning to keep stretches gentle and pain-free, rather than forcing a greater range of motion.
Lao, who works with Spear Physical Therapy, says prolonged sitting can leave people feeling stiffness or tightness when they stand. She recommends moving around regularly and adding targeted stretches. Her suggested starting point is one to three repetitions of each stretch, held for about 20 to 30 seconds per side, two to four times per week, as part of a routine that can support walking. She says people who find stretching comfortable can include it in a daily routine.
The first move is a figure-four stretch: lie on your back with knees bent, cross one ankle above the opposite knee, then lift and gently draw the supporting 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 back off and adjust. A bed can substitute for the floor if getting down is difficult.
For the kneeling hip-flexor stretch, place one foot forward with the knee bent, gently tilt the front of the pelvis upward and move the torso forward until the front of the opposite hip feels a stretch. Lao cautions against arching the lower back or pushing the hips forward to chase more range. The supine hip twist begins on the back with knees bent; slowly lower both knees to one side, return to center, and repeat on the other side for 20 to 30 seconds. Lao describes it as exploring rotation, not trying to force the knees to the floor.
A Gentle Routine for Stiff Hips
The advice offers readers a short, structured routine that can be adjusted for comfort, rather than a requirement to reach a particular flexibility target. That distinction matters because hip mobility varies between people. Lao defines it in practical terms: having enough comfortable range of motion to get through daily activities without feeling restricted—not competing with oneself to stretch farther.
Her guidance also emphasizes that stretching is only one part of movement. Lao recommends pairing the routine with hip-strengthening exercises, such as resistance-band marches. The report does not present the stretches as a treatment for a medical condition or establish that they prevent injury; it describes them as movements to try for mobility and comfort.
yoga mat for floor stretching and hip mobility exercises
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Sitting and Hip Movement
The report links its recommendations to the prolonged hip-bent position people maintain while seated. Lao says it is common to feel stiff or tight after hours in that position, and suggests regular movement breaks alongside stretches. The three moves cover different patterns: the figure four targets the outer hip and glute area, the kneeling version focuses on the front of the hip, and the twist gently explores rotation.
These are technique instructions and professional guidance reported by Fit&Well, not results from a clinical trial. The article provides no study data comparing the routine with other approaches, and no evidence that a particular frequency will produce the same change for every person.
“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, as quoted by Fit&Well
resistance bands for hip strengthening exercises
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Limits of the Stretching Advice
The Fit&Well report does not cite clinical research measuring the routine’s effects, specify how quickly someone might notice a difference, or establish that these stretches are appropriate for every person. It also does not give individualized instructions for people with hip, back or knee pain, a recent injury, or restricted movement. Lao’s comments describe general guidance, not an assessment of an individual reader.
The source advises easing off if a stretch causes pain, pinching, breath-holding or full-body tension, but it does not set out a full screening process or explain what to do if symptoms persist. Readers with ongoing pain or a relevant health concern may need advice from a qualified clinician before starting or changing an exercise routine.
stretching strap for gentle hip flexibility exercises
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How to Try the Routine
The report does not announce a follow-up study or a scheduled next development. For readers choosing to try the movements, Lao’s starting guidance is one to three repetitions, with holds of 20 to 30 seconds per side, two to four times weekly. Move slowly, breathe normally and use a bed for the floor-based positions if that makes them easier to perform.
Keep the sensation gentle to moderate and stop or adjust if pain, pinching, breath-holding or excessive tension occurs. Lao suggests considering strengthening work alongside stretching. Anyone with persistent symptoms, a recent injury or a condition that affects movement should seek individualized guidance from a health professional.
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.
How often should someone do the stretches?
Lao suggests starting with one to three repetitions of each stretch, holding for about 20 to 30 seconds per side, two to four times a week. She says a daily routine may suit people who enjoy stretching and find it comfortable.
Should a hip stretch hurt?
No. The report says to aim for a gentle-to-moderate pulling sensation, not pain. Lao advises easing off if there is pain, a pinching feeling, breath-holding or whole-body tension.
Can the stretches be done on a bed?
Yes. Fit&Well says the figure-four and supine hip twist can be done on a bed if getting down to the floor is difficult. The report also mentions a standing lunge version as an alternative to the kneeling hip-flexor stretch.
Does the report show that these stretches treat hip pain?
No. It reports Lao’s general mobility advice but does not provide trial results or claim that the routine treats a medical condition. People with ongoing pain or an injury should seek individualized professional advice.
Source: rss
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