TL;DR
Fit&Well reported that 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 for about 20 to 30 seconds per side, and stopping short of pain or forceful stretching.
Physical therapist Dr. Marivi Lao recommends three gentle stretches—a figure four, a kneeling hip-flexor stretch and a supine hip twist—for people who want to work on hip mobility. In a Fit&Well report, Lao said prolonged sitting can leave some people feeling stiff when they stand, and suggested beginning with one to three repetitions of each stretch, held for about 20 to 30 seconds per side.
The routine is advice from Lao, a physical therapist with Spear Physical Therapy, rather than a clinical trial or a claim that the movements treat a medical condition. She said people can try the stretches two to four times a week as a starting point, or do them daily if stretching feels good for their bodies. The report does not provide study results measuring changes in mobility.
For the figure four, lie on your back with knees bent and feet on the floor. 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; knee discomfort or pinching in the hip is a reason to ease off and adjust.
For the kneeling hip-flexor stretch, place one foot forward with the knee bent, gently tilt the pelvis upward and move the torso forward until the front of the opposite hip stretches. Lao recommends squeezing the back-leg glute rather than arching the lower back to force a deeper position. The third move, the supine hip twist, starts with knees bent while lying on your back. Slowly lower both knees to one side, return to center and repeat on the other side for 20 to 30 seconds. The goal is gentle rotation, not getting the knees to the floor. The report says the floor-based stretches can also be done on a bed if getting down to the floor is difficult.
Making Hip Mobility Practical
Lao’s guidance offers readers a short routine with specific ways to judge both duration and effort, rather than treating flexibility as a contest. Her advice focuses on comfortable movement: mobility, she said, means having enough range of motion to get through everyday activities without feeling restricted. That framing matters because people’s ranges differ, and attempting to copy another person’s depth can encourage them to push beyond what feels comfortable.
The report also links stretching to everyday movement habits. Lao recommends moving around regularly for people who sit for long periods, and says the routine can be paired with hip-strengthening exercises such as resistance-band marches. Stretching is one possible part of a movement routine, not a guaranteed fix for stiffness or a substitute for individualized care when symptoms persist.
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Advice for Long Seated Days
Lao told Fit&Well that sitting keeps the hips bent for extended periods and that some people notice stiffness or tightness when they stand after a day at a desk or elsewhere seated. The report presents the stretches as practical suggestions for that situation, alongside taking regular movement breaks.
Her suggested starting dose is one to three repetitions and a 20-to-30-second hold per side, two to four times weekly. Those figures are recommendations from the physical therapist, not a universal prescription. Lao said the routine may be done daily if it feels good, while emphasizing that a stretch should produce only a gentle-to-moderate pulling sensation—not pain or a struggle to reach farther.
“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, quoted by Fit&Well
Limits of the Stretching Advice
The report does not cite research testing this exact three-stretch routine or quantify whether it improves hip mobility, how quickly any change might occur, or how long it might last. It also does not establish that prolonged sitting causes hip problems for every person. Lao’s comments are professional guidance presented by the publication, not evidence of a guaranteed outcome.
Individual comfort and mobility vary, and the article does not give tailored instructions for people with injuries, persistent pain or other health conditions. Lao’s cues are to back off if a stretch causes pain, pinching, breath-holding or full-body tension. Anyone unsure whether a movement is appropriate for them can seek guidance from a qualified health professional.
How to Start the Routine
The next step for readers is to try the movements gently, using Lao’s suggested 20-to-30-second holds and adjusting the position rather than forcing greater range. People can begin with one to three repetitions per stretch and spread the routine across two to four days a week. Regular movement breaks and appropriate strengthening, such as resistance-band marches, are additional options Lao mentions.
The Fit&Well report sets out no formal follow-up, study or later milestone. The practical check is whether the movements feel comfortable and fit the person’s needs; the source recommends backing off if they produce pain or a pinching sensation. Whether this particular sequence produces measurable, lasting improvement remains unreported.
Key Questions
Which three stretches did the physical therapist recommend?
Dr. Marivi Lao recommended the figure-four stretch, a kneeling hip-flexor stretch and a supine hip twist. The Fit&Well report describes each as a gentle mobility exercise.
How often and how long should the stretches be done?
Lao suggested 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 said they can be done daily if they feel good, but the guidance is not a prescription for everyone.
Should a hip stretch hurt?
No. Lao said people should feel a gentle-to-moderate pull, not pain. Pinching, knee discomfort, breath-holding or straining are reasons to ease off or adjust the position.
Can these stretches be done without getting on the floor?
The report says the figure-four and supine hip twist can be performed on a bed if getting down to the floor is difficult. For the kneeling hip-flexor stretch, it notes that a standing lunge version is an alternative.
Are the stretches proven to improve hip mobility?
The report presents Lao’s professional recommendations but does not cite a study testing this specific routine or provide measured results. It does not establish that the stretches will improve mobility for every person.
Source: rss
