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Physical therapist Dr. Marivi Lao recommends the figure four, kneeling hip flexor stretch and supine hip twist as options for working on hip mobility. She suggests starting with one to three repetitions, holding each stretch for 20 to 30 seconds per side, two to four times a week, and stopping short of pain or forced movement.
Physical therapist Dr. Marivi Lao has outlined three stretches—the figure four, kneeling hip flexor stretch and supine hip twist—as ways to work on hip mobility, with particular relevance for people who spend long periods seated. In a Fit&Well report, Lao recommends starting with one to three repetitions and holding each stretch for 20 to 30 seconds per side, two to four times a week, while keeping the movement comfortable rather than forcing a deeper position.
Lao, who works with Spear Physical Therapy, says remaining seated for hours keeps the hips bent for a prolonged period. People may notice stiffness or tightness when they stand at the end of the day, she says. Her advice is to move around regularly and add targeted stretches as appropriate. The report presents these movements as practical options, not as a guarantee of improved mobility or a treatment for a medical condition.
For the figure four, lie on your back with knees bent and feet on the floor. Cross one ankle over the opposite knee, lift the supporting foot and gently draw that thigh toward your chest. Lao recommends 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 cue to ease off or change position. People who find getting to the floor difficult can try it on a bed.
The kneeling hip flexor stretch starts in a half-kneeling position, with one foot forward and that knee bent. Slightly tilt the pelvis, then shift forward until there is a gentle stretch at the front of the hip on the kneeling side. Lao cautions against arching the lower back or pushing the hips forward to create more sensation: that can shift movement into the back rather than the hip. A standing lunge variation is an alternative. For the supine hip twist, lie with knees bent and feet down, then slowly lower both knees to one side and back before repeating on the other side for 20 to 30 seconds. Lao describes it as gentle rotation, not a goal of touching the knees to the floor.
A Gentle Routine for Stiff Hips
The advice gives readers a short, repeatable routine and clear limits for intensity. Lao says mobility means having enough comfortable range of motion to get through daily activities without feeling restricted; it is not a competition to reach farther than before. That framing matters because flexibility and comfortable movement vary between people, and the report does not promise the same result for everyone.
Form and tolerance are central to the recommendations. A gentle-to-moderate pulling sensation is the target, not pain. Holding the breath, tensing the whole body or struggling to force a position are signs, Lao says, to back off. She also recommends combining stretching with hip-strengthening work, such as resistance-band marches. The report does not provide evidence that this particular set of stretches prevents injury or resolves persistent pain.
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Why Sitting Can Feel Restrictive
The report focuses on people who spend much of the day seated. Lao’s explanation is that the hips stay bent for extended periods, which can be followed by a sense of stiffness on standing. Her suggested response includes regular movement breaks as well as stretching, rather than relying on a single session to address the effects of sitting.
The routine is presented as a starting point: one to three repetitions of each movement, with holds of about 20 to 30 seconds per side, two to four times a week. Lao says people who enjoy stretching and find that it feels good for their bodies may include it daily. The article does not specify a study, measured outcome or trial supporting a particular schedule; the frequency is her practical guidance.
“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
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Limits of the Stretching Advice
The supplied report does not cite a clinical study testing these three stretches as a set, quantify changes in mobility, or say how quickly a person might notice a difference. It also does not establish that the routine will help everyone with hip stiffness. Lao’s suggestions are general exercise guidance, and the article leaves individual causes of discomfort and differences in ability unaddressed.
The material does not provide detailed advice for people with an existing injury, persistent pain or a medical condition that affects movement. Anyone who experiences pain rather than a mild stretch, or who is unsure whether a movement is suitable, may need individualized guidance from a qualified health professional. The report’s practical alternatives—using a bed for floor-based positions or choosing a standing version of the hip flexor stretch—may help with access, but they do not replace personalized assessment.
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How to Start and Adjust Safely
Lao’s suggested next step is to try the routine at a manageable pace, beginning with one to three repetitions and holds of 20 to 30 seconds per side two to four times weekly. Move slowly, breathe normally and stop short of pain. If the body tenses, the breath is held or the position feels forced, reduce the range or come out of the stretch.
Readers can pair the stretches with hip-strengthening exercises, with resistance-band marches given as one example, and take regular movement breaks during long periods of sitting. The report sets no follow-up milestone or promised outcome. Progress should be judged by whether movement feels comfortable and useful in daily life, rather than by how far a stretch can be taken.
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Key Questions
Which three stretches does the physical therapist recommend?
Dr. Marivi Lao recommends the figure four, kneeling hip flexor stretch and supine hip twist as options for working on hip mobility.
How often should I do the stretches?
Lao suggests starting with one to three repetitions of each stretch, holding for 20 to 30 seconds per side, two to four times a week. She says daily stretching may suit people who enjoy it and find it comfortable.
Should a hip stretch hurt?
No. Lao says to aim for a gentle-to-moderate pulling sensation, not pain. If you feel pain, pinching, or the need to force the position, ease off or stop.
Can I do these stretches without getting on the floor?
The report says the figure four and supine hip twist can be performed on a bed. It also offers a standing lunge version as an alternative to the kneeling hip flexor stretch.
What should I do if I have ongoing hip pain?
The report does not give individualized advice for persistent pain. Because the routine is general guidance, consider seeking help from a qualified health professional to discuss symptoms and appropriate movement.
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