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Fit&Well reported that physical therapist Dr. Marivi Lao recommends three stretches to help people work on hip mobility: a figure four, a kneeling hip flexor stretch and a supine twist. Lao suggests one to three repetitions, holding each for about 20–30 seconds per side, two to four times a week, while avoiding pain or forcing range.
Physical therapist Dr. Marivi Lao recommends three stretches—the figure four, kneeling hip flexor stretch and supine hip twist—for people looking to work on hip mobility, Fit&Well reported. Lao advises starting with one to three repetitions and holding each stretch for about 20 to 30 seconds per side, two to four times a week, while keeping the movement comfortable rather than forcing a deeper position.
Lao, identified by Fit&Well as a physical therapist with Spear Physical Therapy, said long periods of sitting keep the hips bent and can leave some people feeling stiff or tight when they stand. She recommends moving regularly as well as using targeted stretches. The report presents the routine as general guidance, not a guarantee that stretching will address every cause of hip discomfort.
The first movement is a 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. The stretch should be felt mainly in the glute and outer hip. Lao advises keeping the crossed foot flexed and relaxing the shoulders and pelvis; pain in the knee or a pinching sensation in the hip are reasons to ease off or change position. The movement can be done on a bed if getting to the floor is difficult.
For the kneeling hip flexor stretch, kneel with one foot planted in front and its knee bent, gently tilt the pelvis and move the torso forward until the front of the other hip stretches. Lao advises squeezing the kneeling-side glute, but cautions against arching the lower back or pushing the hips forward to create the sensation. The third option, a supine hip twist, is done lying on the back with knees bent: slowly lower both knees to one side, return to center and repeat on the other side for 20 to 30 seconds. Lao says to explore rotation gently rather than trying to bring the knees to the floor. This stretch can also be done on a bed.
Gentle Movement Over Forced Range
The recommendations offer a short routine for readers who experience stiffness after spending much of the day seated. Their practical emphasis is on comfortable movement and controlled form, not achieving a particular range or pushing through pain. Lao defines mobility as having enough comfortable range of motion to get through daily activities without feeling restricted, according to Fit&Well.
The report also cautions that stretching is not the whole approach: Lao recommends pairing the routine with hip-strengthening exercises, such as resistance-band marches. The source does not provide research showing that these three stretches produce a specific outcome, nor does it claim they treat an injury or medical condition. The potential relevance is a simple, repeatable way to explore movement, with adjustments based on individual comfort.
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How to Pace the Three Stretches
Lao’s suggested starting point is one to three repetitions of each stretch, held for roughly 20 to 30 seconds per side, two to four times weekly. She says people who enjoy stretching and find it comfortable may include the moves in a daily routine. That is a recommendation from the therapist as reported by Fit&Well, rather than a schedule shown in the source to work for everyone.
Across all three movements, the guidance is to aim for a gentle-to-moderate pulling sensation. Holding the breath, tensing the whole body or fighting to move farther are signs to back off, Lao says. The goal is not to force the knees down, pull harder or compete with one’s own previous range. The article also gives bed-based options for the figure four and supine twist, and a standing lunge variation for people who prefer not to kneel.
“I think of mobility as having enough comfortable range of motion to move through your day without feeling restricted.”
— Dr. Marivi Lao, physical therapist with Spear Physical Therapy, as quoted by Fit&Well
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Limits of the Stretching Advice
The report does not specify a publication date or describe clinical testing of this exact three-stretch routine. It also does not establish how much mobility may change, how quickly a person might notice a difference, or whether the routine is suitable for people with particular injuries or health conditions. Individual comfort and range vary, and the source does not offer a diagnosis or individualized treatment plan.
Fit&Well’s report provides general exercise instructions and Lao’s professional guidance, but it does not include independent evidence comparing these stretches with other mobility routines. Anyone who experiences pain, a pinching sensation or difficulty performing the movements is advised in the report to ease back or adjust; questions about personal medical circumstances should be directed to a qualified health professional.
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Adapting the Routine Safely
The suggested next step is to begin at a comfortable range, use the recommended holds and frequency as a starting point, and adjust rather than force a movement. Readers can try the bed-based versions where needed, choose the standing alternative to the kneeling stretch, and add strengthening work such as resistance-band marches if appropriate for them.
The source does not announce a follow-up study or a further update. For now, the advice remains a practical recommendation from Lao as reported by Fit&Well, with no stated outcome data for the three-move routine. People should stop or modify a stretch if it causes pain and seek advice from a qualified professional when they need guidance tailored to their health or mobility.
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Key Questions
Which three stretches does the physical therapist recommend?
Dr. Marivi Lao recommends a figure four stretch, a kneeling hip flexor stretch and a supine hip twist, according to Fit&Well.
How often should the stretches be done?
Lao suggests one to three repetitions of each, holding for about 20 to 30 seconds per side, two to four times a week. She says they can be done daily if someone enjoys them and they feel comfortable.
Should the stretches hurt?
No. The report says to aim for a gentle-to-moderate pulling sensation, not pain. Lao advises easing back if a person is holding their breath, tensing up or forcing the position.
Can the stretches be done without getting onto the floor?
Fit&Well says the figure four and supine hip twist can be performed on a bed. For the kneeling hip flexor stretch, the report mentions a standing lunge variation.
Do the stretches guarantee better hip mobility?
No specific results are guaranteed in the report. It presents the moves as Lao’s recommendations and says mobility differs from person to person; the article does not provide outcome data for the routine.
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