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Fit&Well reported that physical therapist Dr. Marivi Lao recommends three stretches for people seeking more comfortable hip movement: a figure four, a kneeling hip flexor stretch and a supine hip twist. Lao suggests starting with one to three repetitions, holding each for 20 to 30 seconds per side, two to four times weekly, and avoiding pain or forced positions.
Fit&Well has published three hip stretches recommended by physical therapist Dr. Marivi Lao for people who want more comfortable movement after spending long periods seated. The routine includes a figure four, a kneeling hip flexor stretch and a supine hip twist; Lao advises beginning with one to three repetitions and holding each for 20 to 30 seconds per side.
Lao, identified by Fit&Well as a physical therapist with Spear Physical Therapy, says hours in a seated position keep the hips bent and can leave some people feeling stiff or tight when they stand. She recommends moving around regularly as well as using targeted stretches. Her suggested starting schedule is two to four times per week, though she says people who enjoy stretching and find it comfortable can do the routine daily.
For the figure four stretch, lie on your back with knees bent, cross one ankle above the opposite knee, lift the supporting foot and gently draw that thigh toward your chest. Lao says the stretch should mainly be felt in the glute and outer hip. Keep the crossed foot flexed and avoid forcing the position; discomfort in the knee or a pinching feeling in the hip are reasons 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 gently shift forward while keeping the pelvis slightly tilted up. Lao cautions against arching the lower back or pushing the hips forward to make the stretch feel deeper. The third move, the supine hip twist, is done lying on the back with knees bent: slowly lower them to each side, returning to the center between sides for 20 to 30 seconds. Lao describes it as controlled rotation, not a contest to get the knees to the floor. This stretch can also be done on a bed.
A Gentle Routine for Seated Days
The recommendations offer readers a practical way to add hip movement breaks to a day spent sitting, without presenting a single range of motion as a goal everyone should reach. Lao defines mobility as having enough comfortable movement to get through daily activities without feeling restricted. That framing matters because flexibility differs among individuals, and forcing a stretch can turn a gentle routine into an uncomfortable one.
Lao says the stretches can be paired with hip-strengthening exercises, such as resistance-band marches. The source does not report clinical trial results or quantify how much mobility a person should expect to gain, so the routine is best understood as general exercise guidance rather than a guaranteed outcome. Readers with pain, injury or health concerns may need advice tailored to them.
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Why Sitting Can Feel Restrictive
When someone remains seated for hours, the hips stay bent for an extended period. Lao told Fit&Well that it is common to feel stiffness or tightness on standing after a long day in that position. Her suggestion is not to rely on stretching alone: she also recommends moving regularly and, where appropriate, adding targeted strengthening.
The routine is presented as a starting point rather than a fixed prescription. Lao says to aim for a gentle-to-moderate pulling sensation, not pain, and stresses that stretching should not become a competition with oneself. If a person is holding their breath, tensing their whole body or struggling to push farther, she advises backing off. These cues apply across the three movements and help distinguish controlled stretching from forcing a position.
“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, speaking to Fit&Well
Limits of the Stretching Advice
The Fit&Well report offers general guidance from one physical therapist; it does not provide research findings, patient outcome data or evidence that the routine will improve mobility for everyone. The source also does not specify how quickly someone might notice a change, or identify a single ideal range of motion. Lao’s description is individual and functional: movement should feel comfortable and support daily activities.
It is also not clear from the report how the stretches should be modified for specific injuries or medical conditions. The advice is to ease off if there is pain, pinching, breath-holding or marked tension. People with persistent symptoms or concerns about whether a movement is suitable can seek guidance from a qualified health professional. Stretching is not a substitute for an individualized assessment.
How to Start and Adjust
The next step described in the report is simply to try the movements at a comfortable level: one to three repetitions, held for 20 to 30 seconds per side, two to four days each week. Lao says daily practice is also an option if it feels good to the individual. The source does not announce a follow-up study, new clinical guidance or a scheduled update.
During each stretch, move slowly and keep breathing. Stop short of pain rather than pushing for a larger range, and adjust the position if the sensation is in the knee or feels pinching in the hip. People who cannot comfortably get to the floor can use a bed for the figure four and supine twist; a standing lunge version is offered as an alternative to the kneeling hip flexor stretch. Lao also recommends considering hip-strengthening work, including resistance-band marches, alongside the mobility routine.
Key Questions
Which three stretches does Dr. Lao recommend?
The routine includes a figure four stretch, a kneeling hip flexor stretch and a supine hip twist. Fit&Well attributes the recommendations and technique guidance to physical therapist Dr. Marivi Lao.
How often should I do the stretches?
Lao suggests starting with one to three repetitions of each stretch, held for 20 to 30 seconds per side, two to four times a week. She says daily practice is an option if stretching feels comfortable for the person.
Should the stretches hurt?
No. Lao describes the intended feeling as a gentle-to-moderate pull, not pain. She advises easing off if you are holding your breath, tensing your body or forcing the position; pain or a pinching sensation is a reason to adjust or stop.
Can I do the stretches without getting on the floor?
The report says the figure four and supine hip twist can be done on a bed if getting down to the floor is difficult. A standing lunge version is also suggested as an alternative to the kneeling hip flexor stretch.
Are stretches alone enough to improve hip mobility?
Lao recommends combining the mobility routine with movement breaks and, where suitable, hip-strengthening exercises such as resistance-band marches. The report does not provide evidence that stretching alone produces a particular result or a guaranteed improvement.
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