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 a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch for stiffness associated with prolonged sitting. He says to stay within a comfortable range and cautions that stretching alone is not a substitute for strength and capacity training.

Physical therapist Raj Suppiah has recommended three stretches that target the front, back and inner hip for people experiencing stiffness associated with prolonged sitting. In a Fit&Well report, he says the movements may help maintain mobility, while advising people to work within a comfortable range and not rely on stretching alone.

The suggested sequence includes a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch. Suppiah says the three movements address different areas around the hip rather than focusing only on its front or back. His guidance is to stop at a comfortable stretch and seek advice if any movement causes pain.

For the half-kneeling stretch, place one knee on the floor and the opposite foot forward, with that knee bent. Gently tuck the pelvis and lean forward without arching the lower back. Fit&Well lists five to six repetitions per side, holding each for about 10 seconds. Suppiah says it moves the hip in the opposite direction from the flexed position many people maintain while sitting.

For the figure-four, lie on your back with knees bent, cross one ankle over the opposite thigh, and gently draw the supporting thigh toward you. The all-fours adductor stretch starts on hands and knees: extend one leg to the side, keep the back neutral and rock the hips toward the heels. The report gives five to six 10-second holds per side for the figure-four and eight to 10 six-second holds per side for the adductor movement.

Three Hip Areas, One Short Routine

The recommendations offer a short, equipment-free routine aimed at people whose hips feel stiff after long periods in a seated position. Suppiah’s approach covers the hip flexors, glute area and adductors, which the report describes as parts of hip movement and load control. The exercises are suggestions for mobility, not a diagnosis or a guaranteed way to prevent or resolve pain.

His broader point is that sitting is not the only possible explanation for discomfort. A person’s hip may also be challenged by a sudden increase in activity, such as a new exercise program or a long sports session after a mostly sedentary week. The distinction matters because simply stretching may not address the demands placed on the body.

Why Sitting Is Only One Factor

Suppiah, co-founder of Foundation Physiotherapy & Wellness, told Fit&Well that discomfort can reflect a mismatch between what a person is prepared to handle and what they ask their body to do. He gave examples including playing several hours of pickleball after a largely inactive week, increasing running mileage suddenly, or starting a gym program at a much higher level than usual.

He also noted other possible sources of hip pain, including arthritis, irritated tendons and pain originating in the lower back. The report does not assess readers individually, and these exercises cannot establish the cause of anyone’s symptoms. Suppiah also points to strength and capacity work, including exercises such as squats, as part of supporting hip function.

“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, quoted by Fit&Well

When Stiffness Needs Assessment

The report does not provide clinical trial evidence, quantify how much these stretches reduce stiffness, or identify which movement is appropriate for a particular diagnosis. It also does not say how long someone should continue the routine before judging its effect. Because hip discomfort can have several causes—including conditions or pain referred from the back—the source advises seeking professional guidance if exercises cause pain. Persistent or concerning symptoms warrant individual assessment rather than assuming sitting is the cause.

Pair Mobility With Gradual Strength

Readers following the advice can try the movements gently, keeping each stretch within a comfortable range and stopping if it causes pain. Suppiah’s next step is not more stretching alone: he recommends building strength and capacity as well, with regular movement and exercises such as squats. Any increase in activity should reflect what the person can currently tolerate; the report does not prescribe a personalized schedule or set a timeline for results.

Key Questions

Which three stretches does Raj Suppiah recommend?

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

How long should each stretch be held?

Fit&Well lists about 10 seconds per repetition for the half-kneeling and figure-four stretches, and six seconds for the all-fours adductor stretch. The listed repetitions differ by movement and side.

Should I keep stretching if it hurts?

No. Suppiah’s advice is to stay within a comfortable range and seek advice if a movement causes pain. The report does not claim that these exercises suit every cause of hip discomfort.

Is stretching enough to support hip health?

Suppiah says stretching may help maintain mobility, but strength and capacity matter too. He cites regular movement and strength exercises such as squats as other parts of supporting hip function.

Source: rss