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

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Fit&Well reports that physical therapist Raj Suppiah recommends three stretches aimed at the front, back and inner hip for stiffness associated with prolonged sitting. He says to stay within a comfortable range and notes that strength and overall activity also matter; the advice is not a diagnosis or a guarantee of relief.

Physical therapist Raj Suppiah has recommended three stretches that may help ease hip stiffness associated with sitting for long periods: a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch. In a report by Fit&Well, Suppiah said the movements target the front, back and inner 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. 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, held for 10 seconds. He said the stretch moves the hip in the opposite direction from the flexed position common during sitting.

The figure-four glute stretch begins lying on the back with knees bent. Cross one ankle over the opposite thigh, hold the back of the supporting thigh and draw it gently toward the body. Suppiah recommends five to six holds of 10 seconds on each side. He said the movement works mobility at the back and outside of the hip, including muscles used for walking, running and climbing stairs.

For the all-fours adductor stretch, start on hands and knees, extend one leg to the side with the foot on the floor, then slowly rock the hips toward the heels while keeping the back neutral. Suppiah suggests eight to 10 repetitions per side, holding each for six seconds. The movement targets the inner thigh muscles, or adductors, and takes the hip through a comfortable range of motion, he said. The report advises stopping short of pain and seeking professional advice if an exercise causes pain.

Why Hip Movement Needs More Than Stretching

The recommendations offer a short routine for people who notice stiffness after extended sitting, but Suppiah’s comments frame that stiffness as one possible response to how the hip is being used—not proof of a single cause. He says discomfort can reflect a mismatch between current capacity and activity demands, such as moving little during the week and then playing several hours of sport or sharply increasing running mileage.

That distinction matters because stretching may support mobility, but the source does not claim these three exercises will resolve hip pain or treat an underlying condition. Suppiah says strength and capacity also matter, and mentions squats and regular movement as examples of ways to build strength. Persistent, worsening or painful symptoms may have causes that need individual assessment rather than a stretching routine alone.

Suppiah’s Explanation of Hip Stiffness

In the Fit&Well report, Suppiah, co-founder of Foundation Physiotherapy & Wellness, says hips benefit from movement but also need to be strong and supple enough for everyday and recreational demands. Prolonged sitting is one circumstance in which people may notice stiffness; he does not describe it as the only possible cause of hip discomfort.

Suppiah also names other possible explanations, including arthritis, irritated tendons around the hip and pain originating in the lower back. Those possibilities are his general comments in the report, not diagnoses of any individual reader. His three suggested movements were chosen to address the front, back and inside of the hip, rather than to identify what is causing a particular person’s symptoms.

“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

What the Stretch Advice Cannot Establish

The report does not provide clinical trial results showing that these specific stretches relieve hip stiffness, nor does it establish how much relief a person should expect or how quickly. The recommendations are professional guidance attributed to Suppiah, not evidence that sitting is the cause of any one person’s pain.

It is also unclear from the source whether a reader’s symptoms might be related to arthritis, tendon irritation, the lower back or another issue. The report gives no screening criteria for deciding which explanation applies. It advises staying within a comfortable range and seeking advice if the exercises cause pain; people with ongoing symptoms may need assessment from a qualified health professional.

How Readers Can Apply the Guidance

Suppiah’s immediate guidance is to try the movements gently, follow the suggested holds and repetitions, and stop if they cause pain. The report does not prescribe a daily schedule or say that everyone should perform all three stretches. Readers should treat the routine as general information, not a personalized exercise plan.

His broader recommendation is to pair mobility work with regular movement and strength exercises, rather than relying on stretching alone. The article does not announce a follow-up study or a planned update. For someone whose hip discomfort persists, worsens or interferes with daily activity, the next useful step is to seek advice from a qualified clinician who can assess possible causes and appropriate activity.

Key Questions

Which three stretches did Raj Suppiah recommend?

He recommended a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch, targeting the front, back and inner hip.

How many repetitions does the report suggest?

The suggested amounts are five to six repetitions per side for the hip flexor and figure-four stretches, held for 10 seconds, and eight to 10 per side for the adductor stretch, held for six seconds.

Do these stretches treat every cause of hip pain?

No. The report presents them as general movements for stiffness associated with prolonged sitting. Suppiah says hip pain can have other causes, including arthritis, tendon irritation or pain referred from the lower back.

What should someone do if a stretch causes pain?

The report says to stay within a comfortable range and seek advice if the exercises cause pain. It does not offer a diagnosis or a substitute for individual clinical guidance.

Is stretching enough to support hip health?

Suppiah says stretching can help maintain mobility, but strength and capacity also matter. He cites regular movement and strength exercises, such as squats, as part of the broader approach.

Source: rss