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Physical therapist Raj Suppiah recommends a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch for people who feel stiff after sitting for long periods. He says to stay within a comfortable range, stop if an exercise causes pain and pair mobility work with strength exercises; the stretches are not a diagnosis or a substitute for care when symptoms persist.
Physical therapist Raj Suppiah recommends three stretches—the half-kneeling hip flexor stretch, figure-four glute stretch and all-fours adductor stretch—for people experiencing hip stiffness after sitting for long periods. In a Fit&Well report, he said the movements target the front, back and inner parts of the hip, while cautioning that stretching is only one part of maintaining hip capacity.
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 a stretch is felt at the front of the kneeling-side hip, without arching the lower back. Suppiah’s suggested dose is five to six repetitions per side, holding each for 10 seconds.
The figure-four glute stretch starts lying on the back with knees bent. Cross one ankle over the opposite thigh, hold behind the supporting thigh and draw it gently toward the body. Suppiah recommends five to six repetitions per side, held for 10 seconds. For the all-fours adductor stretch, extend one leg sideways from hands and knees, keep the back neutral and slowly rock the hips toward the heels. The suggested dose is eight to 10 repetitions per side, holding each for six seconds.
Suppiah told Fit&Well that the three movements address different areas: the hip flexors at the front, the glutes and deeper muscles toward the back and outside, and the adductors along the inner thigh. He advises performing them within a comfortable range and seeking advice if they cause pain. The report also stresses that stretching alone may not build the strength and capacity needed for everyday activity.
Mobility Is Only Part of Hip Care
The advice offers readers a short routine for moving the hip through comfortable ranges after long periods of sitting, but it does not establish that these exercises treat every cause of hip discomfort. Suppiah says hip pain can relate to a mismatch between a person’s current capacity and a sudden increase in activity—for example, a long recreational sports session after a mostly sedentary week.
That distinction matters because stiffness is not always caused by sitting. The report notes that arthritis, irritated tendons or pain referred from the lower back may also be involved. Suppiah’s broader point is that mobility work should sit alongside gradual activity and strengthening, rather than being presented as a complete solution.
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Why Suppiah Targets Three Hip Areas
Suppiah, co-founder of Foundation Physiotherapy & Wellness, told Fit&Well that the hip benefits from movement but also needs to tolerate the demands placed on it. He described a possible mismatch when someone sits much of the week, then undertakes several hours of sport, sharply increases running mileage or starts a demanding new gym program.
The three selected stretches reflect that explanation: one emphasizes the front of the hip, one the back and outside, and one the inner thigh. Suppiah said the adductors help the hip move and control load, while the glutes and deeper hip muscles contribute to tasks such as walking, running, climbing stairs and rising from a chair. The report does not provide clinical trial results or claim that the sequence works for all people with hip pain.
“I commonly recommend these three stretches because together they target the front, back and inside of the hip.”
— Raj Suppiah, physical therapist, speaking to Fit&Well
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When Stiffness Needs Assessment
The report does not say how quickly these stretches may ease stiffness, whether they are appropriate for people with particular injuries or diagnoses, or how their effects compare with other approaches. It also does not provide research data showing that the routine prevents hip pain. The article presents Suppiah’s practical recommendations, not a universal treatment plan.
The source advises seeking advice if a movement causes pain, but does not specify which symptoms or duration should prompt an appointment. Because hip discomfort can have causes beyond prolonged sitting, readers with persistent, worsening or concerning symptoms may need individualized guidance from a qualified health professional.
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Pair Gentle Movement With Strength
Readers who choose to try the routine can follow the stated repetitions and holds, keep each movement comfortable and stop if it causes pain. Suppiah advises not relying on stretching alone and points to strength exercises, including squats, as part of building hip capacity. The report also says regular movement and strengthening the back and core have roles in supporting hip function.
No follow-up study or further development is identified in the supplied material. The practical next step is to adjust activity gradually and seek professional advice if the exercises are painful or hip symptoms continue; the report does not promise a specific outcome.
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Key Questions
Which three exercises does the physical therapist recommend?
Raj Suppiah recommends a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch.
How many repetitions and how long should each stretch be held?
The suggested amounts are five to six repetitions per side, held for 10 seconds, for the first two stretches. For the all-fours adductor stretch, the report suggests eight to 10 repetitions per side, held for six seconds.
Should I keep doing a stretch if it hurts?
No. The report says to stay within a comfortable range and seek advice if the exercises cause pain. It does not give a specific diagnosis or treatment recommendation for painful symptoms.
Are stretches alone enough to support hip health?
Suppiah says stretching can help maintain mobility, but strength and capacity also matter. He cites strength work such as squats and regular movement as additional parts of hip care.
Does sitting explain all hip stiffness or pain?
No. Suppiah says hip discomfort may also relate to a sudden increase in activity, arthritis, irritated tendons or pain coming from the lower back. The report does not identify the cause for any individual reader.
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