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

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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 keep the movements comfortable and notes that strength and activity levels matter too; the exercises are not a substitute for advice about persistent or painful symptoms.

Physical therapist Raj Suppiah has recommended three stretches that target the front, back and inner hip for people who feel stiff after sitting for long periods, according to a Fit&Well report. The exercises may help maintain comfortable hip movement, but Suppiah cautions that stretching alone does not address every possible cause of hip pain or replace strength work.

Suppiah, co-founder of Foundation Physiotherapy & Wellness, says he commonly suggests a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch. The movements cover different areas around the hip rather than focusing only on its front. Fit&Well’s report gives suggested repetitions and hold times for each, while advising people to stay within a comfortable range.

For the half-kneeling hip flexor stretch, kneel with one knee on the floor and the other foot planted in front, then gently tuck the pelvis and shift forward until there is a stretch at the front of the kneeling-side hip. Suppiah advises against arching the lower back. The report suggests five or 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 and gently draw the supporting leg toward the chest, aiming for a comfortable stretch in the glute and outer hip. The all-fours adductor stretch starts on hands and knees: extend one leg to the side with the foot on the floor, keep the back neutral and rock the hips back. The source suggests five or six 10-second holds per side for the figure-four, and eight to 10 repetitions with six-second holds for the adductor movement.

Why Hip Movement Needs More Than Stretching

Prolonged sitting can leave some people feeling stiff, and the suggested routine offers a brief way to move the hip through several comfortable positions. Its value is practical rather than a promise to prevent or treat a condition: the report describes stretches intended to ease stiffness and maintain mobility, not a diagnosis or a guaranteed solution.

Suppiah also points to strength and capacity as part of hip health. Someone who sits much of the week and then suddenly takes on a long sports session, increases running mileage or begins a demanding gym routine may be asking more of the body than it is prepared for, he says. The point is to build activity and strength in ways suited to a person’s current ability, rather than relying on flexibility exercises alone.

Other Sources of Hip Discomfort

Suppiah describes hip discomfort as potentially related to a mismatch between a person’s current physical capacity and the demands placed on the body. He gives examples including a sudden increase in running, a new gym program or several hours of sport after a mostly sedentary week. These are examples he offered to Fit&Well, not a determination of the cause of any individual reader’s symptoms.

He also cautions that sitting is not the only possible factor. Arthritis, irritated tendons around the hip, and pain referred from the lower back can contribute to symptoms that feel like hip pain, according to the report. That range of possible causes is why the stretches should be understood as general movement suggestions, not a way to identify or treat an underlying problem.

“A mismatch between what your body is currently prepared to handle and what you’re asking it to do.”

— Raj Suppiah, physical therapist and co-founder of Foundation Physiotherapy & Wellness, as quoted by Fit&Well

When Stretching May Not Be Enough

The report does not establish that these stretches will relieve everyone’s stiffness, how quickly someone might notice a change, or whether they are suitable for a particular injury or health condition. It also does not identify the cause of any individual’s hip symptoms. Suppiah says other factors, including arthritis, tendon irritation and lower-back problems, can contribute to pain or stiffness.

Fit&Well advises stopping short of painful movement and seeking advice if an exercise causes pain. People with persistent, worsening or concerning symptoms, or with a pre-existing condition that affects movement, can ask a qualified health professional for individual guidance before starting a routine.

Pair Gentle Mobility With Strength

Readers trying the routine can follow the report’s suggested repetitions and holds while keeping each movement comfortable, and stop if it causes pain. Suppiah recommends not relying on stretching alone: he points to regular movement and strengthening exercises, including squats, as ways to build capacity around the hips, back and core. The source does not prescribe a single schedule or a one-size-fits-all strengthening plan.

If stiffness continues or the exercises are painful, the next step is to seek advice from a health professional rather than pushing further into a stretch. The report provides no follow-up findings or clinical trial data for this three-exercise routine, so its effect for any one person remains uncertain.

Key Questions

Which three stretches did the physical therapist recommend?

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

How long should each stretch be held?

The Fit&Well report suggests 10-second holds for the half-kneeling and figure-four stretches, and six-second holds for the all-fours adductor stretch. It lists five or six repetitions per side for the first two and eight to 10 for the third.

Should the stretches hurt?

No. The report says to stay within a comfortable range and seek advice if an exercise causes pain. Do not force a movement to match the described position.

Can stretching alone address hip stiffness?

Suppiah says stretching can help maintain mobility but is not the whole approach. He also emphasizes strength and capacity, including regular movement and suitable strengthening exercises.

What if hip discomfort persists?

The source notes that discomfort can have causes beyond prolonged sitting, including arthritis, tendon irritation or pain from the lower back. For persistent or worsening symptoms, seek individual guidance from a qualified health professional.

Source: rss