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Physical therapist Dr. Marivi Lao recommends a figure-four stretch, a kneeling hip-flexor stretch and a supine hip twist for people seeking comfortable hip mobility. She suggests starting with one to three repetitions, holding each stretch for 20 to 30 seconds per side, two to four times weekly, and stopping short of pain.
Physical therapist Dr. Marivi Lao recommends three stretches—the figure four, kneeling hip-flexor stretch and supine hip twist—as a gentle way to work on hip mobility, particularly for people who spend long periods sitting. In a Fit&Well report, Lao advises beginning with one to three repetitions, holding each for 20 to 30 seconds per side, two to four times a week, and easing off if a movement causes pain.
Lao, a physical therapist with Spear Physical Therapy, says prolonged sitting keeps the hips bent and can leave people feeling stiff or tight when they stand. She recommends moving around regularly as well as using targeted stretches. Her suggested routine is a starting point, not a competition to reach a particular position or range of motion.
For the figure-four stretch, lie on your back with knees bent, cross one ankle above the opposite knee, lift the uncrossed foot and gently draw that thigh toward your chest. Lao advises 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 sensation in the hip is a reason to adjust or back off. The move can be done on a bed if getting to the floor is difficult.
For the kneeling hip-flexor stretch, place one foot in front with the knee bent, tilt the pelvis slightly upward and move the torso forward until there is a stretch at the front of the other hip. Lao says to avoid arching the lower back or pushing the hips forward to force a deeper position; squeezing the glute on the kneeling side can help. A standing lunge variation is an alternative. The supine hip twist starts on your back with knees bent: slowly lower both knees toward one side, return to centre and repeat on the other side for 20 to 30 seconds. Lao describes it as gentle rotation, not a goal of touching the floor.
A Gentle Approach to Stiff Hips
The recommendations offer readers who feel stiff after sitting a short routine with clear starting times and positions, rather than a promise of a particular result. Lao defines mobility as having enough comfortable range of motion to move through daily life without feeling restricted. That definition keeps the focus on function and comfort, not achieving a deep stretch or matching someone else’s flexibility.
Technique matters because forcing a position can shift movement to other areas or cause discomfort. Lao cautions against using the lower back to make the hip-flexor stretch look deeper, and says knee or hip pinching during the figure four calls for a change in position. She also recommends pairing stretching with hip-strengthening exercises, such as resistance-band marches. The report does not claim that the three stretches treat a condition or establish a measured benefit for everyone.
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Why Sitting Can Feel Tight
The report links the routine to a common experience: spending hours seated keeps the hips bent for extended periods, which Lao says can contribute to stiffness or tightness when standing. Her advice is to move regularly and include targeted stretches, rather than relying on a single stretch session to offset a full day of sitting.
Lao recommends one to three repetitions of each stretch, with holds of about 20 to 30 seconds per side, two to four times per week as a starting point. She says people who enjoy stretching and find it comfortable may include the movements daily. The guidance is attributed to Lao in Fit&Well’s report; the supplied material does not provide a study, clinical trial or independent evaluation of the routine.
“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 report does not provide evidence that these stretches improve mobility for every person, quantify any change, or specify how quickly a person might notice a difference. It also does not give individualized advice for people with existing injuries, persistent pain or health conditions. Lao’s recommendations are general guidance, and individual range of motion varies.
The source advises a gentle-to-moderate pulling sensation, not pain. It says to ease back if someone holds their breath, tenses their whole body or struggles to move farther into a position. It does not outline a diagnostic checklist or say what is causing any particular person’s stiffness. The report’s publication date is not included in the supplied source material.
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How to Start the Routine
Readers following Lao’s advice can begin with one to three repetitions of each movement, holding each position for 20 to 30 seconds per side, two to four times weekly. The stretches should remain comfortable; they should not be forced to match a prescribed depth. Someone who finds floor positions difficult can try the figure four and supine twist on a bed, while the kneeling hip-flexor stretch has a standing lunge alternative.
Lao recommends regular movement and suggests adding hip-strengthening work, including resistance-band marches. The supplied report does not identify a follow-up study or a scheduled next development. Anyone whose movement causes pain or who has a pre-existing condition should seek individualized guidance from a qualified health professional rather than pushing through symptoms.
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Key Questions
Which three stretches does Dr. Lao recommend?
She recommends the figure-four stretch, the kneeling hip-flexor stretch and the supine hip twist.
How often does she suggest doing them?
Lao suggests starting with one to three repetitions, holding for 20 to 30 seconds per side, two to four times a week. She says daily practice may suit people who enjoy stretching and find it comfortable.
Should a stretch hurt to be effective?
No. Lao says to aim for a gentle-to-moderate pulling sensation, not pain. Ease off if you are forcing the position, holding your breath or tensing your body.
Can the stretches be done without getting on the floor?
The report says the figure four and supine twist can be done on a bed. It also notes that a standing lunge can be used instead of the kneeling hip-flexor stretch.
Does the routine guarantee better hip mobility?
No such guarantee is made. The report presents Lao’s general recommendations and does not provide trial results or a measured outcome. Mobility and comfortable range of motion vary between people.
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