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Fit&Well reports that physical therapist Raj Suppiah recommends three stretches targeting the front, back and inner hip for stiffness associated with prolonged sitting. He says to keep movements comfortable and not rely on stretching alone; the source does not present clinical trial evidence that the routine treats hip pain.
Physical therapist Raj Suppiah recommends three gentle stretches for people who feel hip stiffness after sitting for long periods, according to a Fit&Well report. The movements target the front, back and inner hip, but Suppiah cautions that stretching is only one part of caring for the hips and says to seek advice if an exercise causes pain.
The routine includes a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch. Suppiah, co-founder of Foundation Physiotherapy & Wellness, told Fit&Well that he commonly recommends the three together because they address different areas around the hip. The report gives suggested repetitions and hold times, but does not cite a clinical study testing this specific routine.
For the half-kneeling stretch, place one knee on the floor and the other foot in front, with that knee bent. Gently tuck the pelvis and lean forward until a stretch is felt at the front of the hip, taking care not to arch the lower back. Fit&Well lists five to six repetitions per side, holding each for 10 seconds.
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 third movement starts on hands and knees: extend one leg to the side, keep the back neutral and rock the hips toward the heels to feel a stretch along the inner thigh. The source suggests five to six 10-second holds per side for the figure-four and eight to 10 repetitions with six-second holds for the adductor movement. It advises staying within a comfortable range.
The recommendations offer readers a simple set of movements that can be done without specialist equipment and cover more than the front of the hip. That breadth reflects Suppiah’s explanation that the hip’s movement and load control involve multiple areas, including the gluteal muscles and inner-thigh adductors.
But the report does not establish that sitting is the cause of every reader’s discomfort, or that these stretches will relieve it. Suppiah says hip symptoms can also relate to arthritis, irritated tendons or pain referred from the lower back. The distinction matters: a general mobility routine may not address the underlying reason for persistent or painful symptoms.
Suppiah also argues that physical capacity matters alongside flexibility. He says stretching can help maintain mobility, while strength and gradual tolerance for activity are also relevant to hip health. The article mentions squats and other strengthening work, but does not give a full strength program or claim that any one exercise prevents pain.
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Why Sitting Is Only Part of the Picture
Suppiah told Fit&Well that hip discomfort can reflect a mismatch between current capacity and activity demands. In his examples, someone may sit for much of the week and then play several hours of pickleball, increase running mileage suddenly or begin a gym program at a level their hips are not accustomed to.
He says the hip benefits from movement but also needs strength and suppleness to handle daily and recreational demands. The three stretches are intended to move the hip in different directions: the half-kneeling position extends the front of the hip, the figure-four targets the back and outer area, and the all-fours rock-back works the inner thigh. These explanations are Suppiah’s guidance as reported by Fit&Well, not results from a comparative trial included in the source.
““The hip likes movement, but it also needs to be strong and supple to tolerate the demands we put on it.””
— Raj Suppiah, physical therapist, as quoted by Fit&Well
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Limits of the Stretching Advice
The supplied report does not specify a publication date, cite research evaluating the three stretches as a combined routine, or provide evidence that they treat a diagnosed condition. It also does not establish how often readers should repeat the sequence, how quickly stiffness might change, or which stretch may suit a particular person.
The source says hip pain can have causes beyond prolonged sitting, including arthritis, tendon irritation and problems originating in the lower back. It does not provide a way to distinguish among these causes. Readers should stop if a movement causes pain and seek advice from a qualified health professional for personal concerns, as the report recommends seeking advice when exercises hurt.
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Use Comfort as the Guide
The immediate guidance is to try the movements only within a comfortable range, rather than forcing a deeper stretch. The report offers repetition and hold-time suggestions, but it does not set out a progression plan or say that readers should continue if symptoms worsen.
Suppiah’s next step beyond mobility work is to include strengthening and regular movement, with squats given as one example. The source points readers to other hip-strengthening exercises but does not detail them in this report. Anyone with ongoing, worsening or painful symptoms should seek individualized guidance rather than assuming sitting is the sole cause.
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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. Fit&Well says they target the front, back and inner hip.
How long should each stretch be held?
The report suggests holding the half-kneeling and figure-four stretches for 10 seconds. For the all-fours adductor stretch, it lists six-second holds, with eight to 10 repetitions per side.
Do the stretches treat all hip pain?
No such claim is established in the report. Suppiah says hip pain may also relate to arthritis, irritated tendons or the lower back, and the article does not include trial evidence showing that the routine treats these conditions.
What should someone do if a stretch causes pain?
The report advises staying within a comfortable range and seeking advice if an exercise causes pain. For personal medical decisions, consult a qualified health professional.
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