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Fit&Well reported that physical therapist Raj Suppiah recommends three stretches that target the front, back and inner hip for people who feel stiff after sitting for long periods. He says to stay within a comfortable range and notes that strength and movement also matter; the exercises are not a diagnosis or treatment for every cause of hip pain.
Physical therapist Raj Suppiah recommends three stretches aimed at the front, back and inner hip for people who feel stiff after sitting for long periods, according to a report by Fit&Well. The guidance describes a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch, while cautioning readers to stay within a comfortable range and seek advice if the movements cause pain.
Suppiah, co-founder of Foundation Physiotherapy & Wellness, told Fit&Well that the three movements are commonly recommended together because they address different areas around the hip. For the half-kneeling stretch, place one knee on the floor and the other foot forward, gently tuck the pelvis and lean forward until a stretch is felt at the front of the hip. The report advises holding for 10 seconds and repeating five to six times on each side, without arching the lower back.
The figure-four stretch is done lying on the back with knees bent. Cross one ankle over the opposite thigh, hold behind the supporting thigh and draw it gently toward the body. Fit&Well lists five to six repetitions per side, with a 10-second hold. The third movement begins on hands and knees: extend one leg out to the side, keep the back neutral and rock the hips toward the heels to feel a stretch along the inner thigh. The report suggests eight to 10 repetitions per side, holding each for six seconds.
These are exercise suggestions from the therapist as reported by Fit&Well, not evidence that the stretches will resolve every instance of hip pain. Suppiah said discomfort can have other causes, including arthritis, irritated tendons or pain originating in the lower back. The source advises stopping short of painful movement and seeking professional advice if the exercises cause pain.
Three Hip Areas Targeted by the Stretches
The routine offers readers a short set of movements that can be done without equipment and covers the front, back and inner hip, rather than focusing on one muscle group alone. That distinction matters because hip movement involves several surrounding muscles, and everyday tasks such as walking, climbing stairs and getting out of a chair place different demands on them.
Suppiah’s advice also puts stretching in perspective. He said mobility work may help maintain movement, but strength and physical capacity are also relevant to tolerating activity. A stretch routine should not be read as a substitute for strengthening or as a guaranteed way to prevent pain. The report points to regular movement and strength exercises, including squats, as part of broader hip care.
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Why Sitting Is Only Part of the Picture
Suppiah told Fit&Well that hip discomfort may reflect a mismatch between what the body is prepared for and the demands placed on it, rather than sitting alone. He gave examples such as spending most of the week sitting and then playing several hours of pickleball, abruptly increasing running mileage or starting a gym program at a much higher workload.
In his account, the hip benefits from movement but also needs to be strong and supple enough for activity. He cautioned that not all hip pain has the same source: arthritis may contribute to stiffness with age, tendons around the hip can become irritated, and pain that feels like it is in the hip may come from the lower back. This limits how broadly the three stretches can be applied without an individual assessment.
““I commonly recommend these three stretches because together they target the front, back and inside of the hip.””
— Raj Suppiah, physical therapist, as quoted by Fit&Well
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When Hip Pain Needs Assessment
The report does not provide clinical trial results or evidence that these particular stretches relieve stiffness for everyone. It also does not establish what is causing an individual reader’s symptoms. Suppiah specifically noted that discomfort may be related to arthritis, tendon irritation or the lower back, among other possibilities, so the exercises should not be treated as a diagnosis or a universal remedy.
The supplied source does not specify how long readers should follow the routine before judging its effect, or whether it is suitable for people with existing injuries or medical conditions. Its practical instruction is to keep the movements comfortable and seek advice if they cause pain. People uncertain about their symptoms or whether an exercise is appropriate can consult a qualified health professional.
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Pair Mobility With Regular Strength Work
Fit&Well’s report does not announce a formal follow-up or a clinical evaluation of the routine. Its next-step guidance is to use the stretches gently, with the stated repetition and hold ranges, and to avoid pushing into pain. Readers can also build regular movement and strength work into their routines, rather than relying on stretches alone.
Suppiah mentioned squats and other strength exercises as ways to build capacity, but the article does not set out an individualized program. If stiffness persists, worsens or is accompanied by pain during the movements, the source’s advice is to seek professional guidance. The cause and appropriate response depend on the person’s circumstances.
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Key Questions
Which three stretches did Raj Suppiah recommend?
He recommended a half-kneeling hip flexor stretch, a lying figure-four glute stretch and an all-fours adductor stretch, which target the front, back and inner hip, respectively.
How many repetitions does the report suggest?
Fit&Well lists five to six repetitions per side for the first two stretches, holding each for 10 seconds. For the all-fours adductor stretch, it suggests eight to 10 repetitions per side with a six-second hold.
Should the stretches cause pain?
No. The source advises staying within a comfortable range and seeking advice if a movement causes pain. It does not recommend pushing through painful symptoms.
Is sitting the only possible cause of hip stiffness?
No. Suppiah told Fit&Well that symptoms may also relate to changes in activity, arthritis, irritated tendons or the lower back. The report does not determine the cause of any individual’s pain.
Is stretching alone enough to support hip health?
Suppiah said stretching may help maintain mobility, but that strength and capacity matter too. The report also mentions regular movement and strengthening exercises, such as squats, without prescribing an individual plan.
Source: rss
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