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Fit&Well reports that physical therapist Dr. Marivi Lao recommends three stretches for people seeking to work on hip mobility: a figure four, a kneeling hip flexor stretch and a supine hip twist. Lao suggests starting with one to three repetitions, holding each for 20 to 30 seconds per side, two to four times a week, and stopping short of pain.
Fit&Well has published a three-stretch routine for hip mobility from physical therapist Dr. Marivi Lao, who says prolonged sitting can leave the hips feeling stiff or tight. Lao recommends a figure-four stretch, a kneeling hip flexor stretch and a supine hip twist, with gentle movement rather than forcing a deeper range.
Lao, who works with Spear Physical Therapy, suggests beginning with one to three repetitions of each stretch, holding for about 20 to 30 seconds per side, two to four times a week. She says people who enjoy stretching and find it comfortable can do the routine daily. The article does not present the schedule as a clinical prescription for everyone.
The figure-four stretch is performed lying on the back with knees bent. Cross one ankle above the opposite knee, lift the supporting foot and gently draw that thigh toward the chest. Lao advises keeping the crossed foot flexed and relaxing the shoulders and pelvis. The stretch should be felt mainly around the glute and outer hip; discomfort in the knee or a pinching feeling in the hip is a reason to ease off or change position. The movement can also be done on a bed if getting to the floor is difficult.
For the kneeling hip flexor stretch, place one foot forward with the knee bent, gently tilt the pelvis and shift the torso forward until the front of the opposite hip feels a stretch. Lao cautions against arching the lower back or pushing the hips forward to increase the sensation. The supine hip twist starts on the back with knees bent; lower them gently to one side, return to the center and repeat on the other side for 20 to 30 seconds. Lao describes it as controlled exploration of rotation, not a push to get the knees to the floor.
Gentle Movement After Long Sitting
The routine offers readers a practical set of movements to try if they feel stiff after sitting, while emphasizing that hip mobility varies between people. Lao defines mobility as having enough comfortable range of motion to get through daily activities without feeling restricted—not reaching a particular pose or matching someone else’s flexibility.
Her guidance also makes the safety boundary clear: stretching should create a gentle-to-moderate pull, not pain. Holding the breath, tensing the whole body or fighting to move farther may indicate that a person should back off. Lao recommends pairing stretching with hip-strengthening exercises, such as resistance-band marches, though the source does not give a complete strengthening plan or evidence that this specific routine will produce a particular outcome.
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Why Sitting Can Feel Tight
Lao’s explanation is that sitting keeps the hips bent for an extended time, and some people notice tightness when they stand after a long day. Her advice is to move regularly as well as use targeted stretches, rather than relying on a single stretch session to offset hours of sitting.
The Fit&Well report presents the three movements as general mobility suggestions, not a diagnosis or treatment for an injury or medical condition. It includes easier options—performing the figure four or hip twist on a bed, or using a standing version of the hip flexor stretch—for people who find the floor or kneeling uncomfortable.
“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 at Spear Physical Therapy, as quoted by Fit&Well
Limits of the Stretching Advice
The supplied report does not specify when it was published, cite research testing this exact three-stretch sequence, or quantify how much it may change mobility. It also does not establish that sitting causes hip problems for every person. Lao’s recommendations are general guidance; the article does not assess individual injuries, pain causes or physical limitations.
Readers with persistent pain, a recent injury or difficulty performing the movements may need individualized advice from a qualified health professional. The source does not provide detailed modifications for every condition or a measure for tracking progress.
How to Try the Routine Safely
The next step described in the report is to try the movements gently and adjust them to what feels comfortable: begin with one to three repetitions, hold for 20 to 30 seconds per side and consider doing them two to four times weekly. People should stop short of pain and avoid forcing the knees, hips or lower back into a position. Lao also suggests regular movement and targeted strengthening, including resistance-band marches.
No follow-up study, clinical trial or further announcement is identified in the supplied material. The article does not state that readers should expect a specific result or timeframe; how the routine feels and whether it suits an individual remain personal.
Key Questions
Which three stretches does Dr. Lao recommend?
She recommends the figure four, a kneeling hip flexor stretch and a supine hip twist.
How often does she suggest doing them?
Lao suggests starting with one to three repetitions of each stretch, holding for about 20 to 30 seconds per side, two to four times a week. She says daily practice may suit people who enjoy the stretches and find them comfortable.
Should a stretch hurt to be effective?
No. Lao says to aim for a gentle-to-moderate pulling sensation, not pain. Pinching, breath-holding, full-body tension or struggling to move farther are reasons to ease off or adjust.
Can the stretches be done without getting on the floor?
The report says the figure-four and supine hip twist can be performed on a bed. For the kneeling hip flexor stretch, Lao notes that a standing lunge version is an alternative.
Does the report say stretching alone will improve hip mobility?
No specific outcome is guaranteed. Lao recommends regular movement and says stretching can be paired with hip-strengthening exercises, such as resistance-band marches. The report does not quantify results or provide a timeline.
Source: rss
