TL;DR
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Physical therapist Raj Suppiah recommends a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch for stiffness associated with prolonged sitting. He says to keep each movement comfortable and not rely on stretching alone; the source does not report clinical trial results or claim the exercises treat every cause of hip pain.
Physical therapist Raj Suppiah has recommended three stretches that target the front, back and inner areas of the hip for people who feel stiff after sitting for long periods. In guidance published by Fit&Well, he also cautioned that stretching is not a substitute for building strength and capacity, and advised stopping or seeking professional guidance if a movement causes pain.
Suppiah, co-founder of Foundation Physiotherapy & Wellness, recommends a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch. The routine is intended to move different areas of the hip rather than focus only on the front or back. The report gives suggested repetitions and holds, but does not describe the advice as a treatment proven in a clinical trial.
For the half-kneeling stretch, kneel with one foot forward and the other knee on the floor. Gently tuck the pelvis and lean forward until a stretch is felt at the front of the hip on the kneeling side, without arching the lower back. Suppiah suggests 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 draw the supporting thigh toward you until you feel a comfortable stretch in the glute and hip. The suggested dose is five to six repetitions per side, held for 10 seconds. For the adductor stretch, start on hands and knees, extend one leg out to the side with the foot on the floor, then rock the hips gently toward the heels while keeping the back neutral. Suppiah suggests eight to 10 repetitions per side, held for six seconds.
A Three-Part Approach to Hip Mobility
The routine’s practical value is that it offers a brief, equipment-free way to move the front, back and inside of the hip after a long spell in a seated position. Suppiah says the hip benefits from movement, but also needs strength and suppleness to manage daily activities and exercise. The stretches may be a starting point for mobility work, not a guarantee that pain will improve.
That distinction matters because stiffness or pain can have different causes. Suppiah says symptoms can reflect a mismatch between what the body is prepared to handle and a sudden increase in activity. He also identifies other possible contributors, including arthritis, irritated tendons and pain originating in the lower back. A stretch routine cannot establish which explanation applies to an individual.
His advice also counters the idea that stretching alone is enough. Suppiah says strength and capacity matter alongside mobility, and mentions activities such as squats as part of broader hip and core strengthening. For readers returning to sport or increasing exercise, his comments point to the value of building activity gradually rather than making a sharp jump in demand.
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Why Sitting Is Only Part of the Picture
The Fit&Well report frames prolonged sitting as one situation in which people may notice hip stiffness, not as the sole cause of discomfort. Suppiah describes a possible load-capacity mismatch: someone who sits through much of the week may then play several hours of pickleball, increase running mileage quickly or start a demanding gym program. In those examples, the change in activity is part of the explanation he offers; it is not a diagnosis for every person with hip symptoms.
The three exercises were selected to address different regions. Suppiah says the half-kneeling position moves the hip opposite to its commonly flexed position while sitting. The figure-four targets mobility at the back and outside of the hip, and the all-fours rock-back includes the inner-thigh adductors. He describes these muscles as relevant to how the hip moves and manages load.
The source material provides instructions and Suppiah’s rationale, but no study results, patient data or comparison with other approaches. Its recommendations should be read as expert guidance reported by Fit&Well, rather than evidence that these specific repetitions work for everyone or prevent hip pain.
“A mismatch between what your body is currently prepared to handle and what you’re asking it to do.”
— Raj Suppiah, physical therapist and co-founder of Foundation Physiotherapy & Wellness, speaking to Fit&Well
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What the Guidance Does Not Establish
The report does not provide a publication date in the supplied material, cite clinical research on this exact three-exercise routine or quantify how much stiffness the stretches may ease. It also does not establish whether they are suitable for every person, including people with a diagnosed condition or an injury.
Hip discomfort can have causes beyond prolonged sitting, and the source does not offer a way to tell those causes apart. Suppiah notes that arthritis, tendon irritation or pain referred from the lower back may be involved. The material does not specify when a reader should seek assessment beyond advising people to seek advice if an exercise causes pain.
all-fours hip adductor stretch mat
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Use Comfort as the Guide
For anyone trying the movements, Suppiah’s stated guidance is to work within a comfortable range and seek advice if an exercise causes pain. The supplied report does not name a next research update, follow-up appointment or formal program linked to the advice. It does say stretching should sit alongside regular movement and strengthening, rather than stand alone.
People whose symptoms persist, worsen or interfere with ordinary activities may need an individual assessment to identify the cause and appropriate next steps. That is especially relevant because the possible causes described in the report are not all addressed by the same stretch. The immediate takeaway is a short mobility routine, with the limits of general exercise guidance kept clear.
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Key Questions
Which three stretches did Raj Suppiah recommend?
He recommended a half-kneeling hip flexor stretch, a figure-four glute stretch and an all-fours adductor stretch. Together, they target the front, back and inner area of the hip.
How many repetitions and how long should each stretch be held?
The report suggests five to six repetitions per side, held for 10 seconds, for the half-kneeling and figure-four stretches. For the all-fours adductor stretch, it suggests eight to 10 repetitions per side, held for six seconds.
Are the stretches proven to treat hip pain?
The supplied Fit&Well report presents them as physical therapist guidance for stiffness associated with prolonged sitting. It does not cite a clinical trial or establish that the exercises treat all hip pain or work for everyone.
Should stretching be the only exercise for hip health?
No. Suppiah says stretching may help maintain mobility, but that strength and capacity also matter. He mentions regular movement and strengthening exercises, including squats, as part of broader hip care.
What should someone do if a stretch causes pain?
Suppiah advises staying within a comfortable range and seeking advice if an exercise causes pain. The report does not diagnose the cause of hip symptoms; a qualified health professional can help assess persistent or concerning discomfort.
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