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Physical therapist Dr. Marivi Lao recommends a figure-four stretch, a kneeling hip-flexor stretch and a supine hip twist for people seeking to improve hip mobility. She advises starting with one to three repetitions, holding each for 20 to 30 seconds per side, and stopping short of pain or forcing a position.
Physical therapist Dr. Marivi Lao recommends three stretches—the figure four, kneeling hip-flexor stretch and supine hip twist—as a starting routine for people who want to work on hip mobility. In guidance published by Fit&Well, Lao suggests beginning with one to three repetitions, holding each stretch for 20 to 30 seconds per side, two to four times a week, while avoiding pain and forcing a deeper position.
Lao, who works with Spear Physical Therapy, says long periods of sitting keep the hips bent and can leave people feeling stiff or tight when they stand. She recommends moving around regularly as well as adding targeted stretches. The routine is presented as general guidance, not a guarantee of improved mobility for every person.
For the figure-four stretch, lie on your back with knees bent, cross one ankle above the opposite knee, then lift and draw the supporting thigh gently 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 a pinching feeling in the hip are reasons to ease off and adjust.
For the kneeling hip-flexor stretch, kneel with one foot forward and its knee bent, lightly tilt the pelvis upward, then shift forward until the front of the opposite hip feels a stretch. Lao cautions against arching the lower back or pushing the hips forward to force more range. The third exercise, a supine hip twist, involves lying on the back with knees bent and slowly lowering them from side to side for 20 to 30 seconds. Lao says to explore the rotation gently rather than trying to bring the knees to the floor. Either floor-based movement can be done on a bed if getting down to the floor is difficult.
Gentle Mobility Without Forcing Range
The guidance gives readers a short routine and practical form cues, while emphasizing that mobility varies by person. Lao defines it as having enough comfortable range of motion to move through daily life without feeling restricted, rather than achieving a particular stretch depth. That framing discourages treating flexibility as a competition or assuming that a more intense stretch is more effective.
She says a stretch should create a gentle-to-moderate pulling sensation, not pain. Holding the breath, tensing the whole body or struggling to move farther can indicate that someone should back off. Lao also recommends pairing stretching with hip-strengthening exercises, such as resistance-band marches; the report does not provide evidence that the three stretches alone prevent or treat a condition.
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Sitting, Stretching and Individual Range
The report’s rationale is that sustained sitting leaves the hips bent for extended periods, which Lao says can contribute to a feeling of stiffness or tightness on standing. Her advice combines regular movement with targeted stretching rather than relying on one session to address time spent seated.
Lao’s suggested schedule is a starting point: one to three repetitions of each move, held for about 20 to 30 seconds per side, two to four times weekly. People who enjoy stretching and find that it feels good may include it daily, she says. The source does not specify a universal mobility test or promise a particular timeline for changes.
“I think of mobility as having enough comfortable range of motion to move through your day without feeling restricted.”
— Dr. Marivi Lao, physical therapist at Spear Physical Therapy
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Limits of the Stretching Advice
The report does not describe a clinical trial or quantify how much these exercises change hip mobility. It also does not establish that the routine is suitable for every person, explain how results were measured or give a timeline for improvement. Lao’s recommendations are professional guidance attributed to one physical therapist; readers should not interpret them as a diagnosis or treatment plan.
The source gives no detailed advice for people with an existing injury, ongoing pain or a medical condition affecting movement. Anyone in those circumstances may need individualized guidance from a qualified health professional. The report also does not specify how to modify each movement beyond suggesting a bed as an alternative surface and a standing lunge variation for the hip-flexor stretch.
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How Readers Can Start Safely
Lao’s suggested next step is to try the movements at a comfortable intensity, beginning with one to three repetitions and short holds, then adjusting based on how the body responds. Move slowly, breathe normally and stop or change position if a stretch causes pain or a pinching sensation. A standing version may suit someone who prefers not to kneel, while the figure four and twist can be done on a bed if getting to the floor is difficult.
She recommends regular movement and says the stretches can be paired with strengthening work such as resistance-band marches. The source does not announce a follow-up study, a formal program or further scheduled guidance; it remains unclear whether Fit&Well or Lao will publish additional recommendations.
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Key Questions
Which three stretches does the physical therapist recommend?
Dr. Marivi Lao recommends the figure-four stretch, a kneeling hip-flexor stretch and a supine hip twist.
How often should someone try the stretches?
Lao suggests starting with one to three repetitions, holding each for about 20 to 30 seconds per side, two to four times a week. She says people who enjoy stretching and find it comfortable may do it daily.
Should the stretches hurt?
No. Lao says to expect a gentle-to-moderate pulling feeling, not pain. Holding your breath, tensing up or forcing a deeper position are reasons to ease off.
Can the stretches be done without getting onto the floor?
The report says the figure-four and supine twist can be done on a bed if getting down to the floor is difficult. It also mentions a standing lunge version as an alternative to the kneeling hip-flexor stretch.
Are these stretches proven to treat hip problems?
The report presents Lao’s recommendations as general mobility guidance and does not provide research showing that the routine treats a condition or works for everyone. People with existing pain, injury or health concerns should seek individualized professional advice.
Source: rss
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