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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 work on hip mobility. She advises gentle holds, avoiding pain and combining stretching with regular movement and strengthening.
Physical therapist Dr. Marivi Lao recommends three stretches—a figure four, a kneeling hip-flexor stretch and a supine hip twist—for people who want to work on hip mobility, according to a Fit&Well report. Lao says prolonged sitting can leave the hips feeling stiff, but advises moving regularly and stretching within a comfortable range rather than forcing a deeper position, much like these exercises for easing hip stiffness.
Lao, who practices with Spear Physical Therapy, suggests starting with one to three repetitions of each stretch, holding each side for about 20 to 30 seconds, two to four times a week. People who enjoy the routine and find it comfortable may do it daily, she says. The guidance is a general starting point, not a prescribed plan 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 gently draw the supporting thigh toward your chest. Lao says the stretch should mainly be felt in the glute and outer hip; discomfort in the knee or a pinching feeling in the hip is a cue to ease off or adjust, as with other exercises that support walking. It can be done on a bed if getting onto the floor is difficult.
For a kneeling hip-flexor stretch, place one foot forward with that knee bent, gently tilt the pelvis and shift the torso forward until the front of the other hip feels a stretch. Lao cautions against arching the lower back or pushing the hips forward to chase more range, a useful reminder for anyone starting a routine like beginner running. The third move, a supine hip twist, involves lying with knees bent and slowly lowering them from side to side for 20 to 30 seconds. The movement should be gentle, with relaxed breathing; the knees do not need to reach the floor.
Gentle Movement for Stiff Hips
The recommendations give readers a short, low-equipment routine they can try at home, while emphasizing that mobility is not measured by how far a person can stretch. Lao describes it as having enough comfortable range of motion to move through daily activities without feeling restricted. That framing makes comfort and control, rather than depth, the central measure of the routine.
The advice also links stretching to movement habits. Lao says long periods of sitting keep the hips bent and can be followed by stiffness or tightness when standing. She recommends getting up and moving regularly, and pairing the stretches with targeted hip-strengthening exercises, such as resistance-band marches. The report does not establish that these stretches prevent injury or treat a medical condition; they are presented as general mobility exercises.
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How the Routine Is Structured
The Fit&Well report presents the exercises as practical options for people who spend much of the day seated. Its guidance is based on Lao’s physical-therapy recommendations, including how to position the body, how long to hold each stretch and signs that a person may be pushing too hard. It does not report a clinical trial or compare outcomes between different routines.
Lao recommends feeling a gentle-to-moderate pull, not pain. She says breath-holding, whole-body tensing or struggling to force a position are signs to back off. For the kneeling stretch, she says the movement should come from the hip rather than an exaggerated arch in the lower back. For the twist, she encourages slow rotation and relaxed breathing, noting that a shoulder may lift slightly depending on a person’s range.
“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 with Spear Physical Therapy, as quoted by Fit&Well
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Limits of the Stretching Advice
The supplied report does not give a publication date, cite research testing these three stretches as a set, or provide measured outcomes for people who follow the routine. It also does not specify how quickly a person might notice a change. Lao’s schedule is offered as a starting point, and the report stresses that individual mobility and comfort vary.
The source does not address how the exercises should be adapted for particular injuries, diagnoses, pregnancy or post-surgical recovery. Anyone who experiences pain, persistent symptoms or uncertainty about whether a movement is appropriate should seek guidance from a qualified health professional. A stretch should not be forced through pain.
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How to Approach the Routine
The report offers no announced follow-up study or clinical milestone. Readers following Lao’s advice can begin with a comfortable range, use the suggested 20-to-30-second holds and adjust or stop a movement if it causes pain or pinching. People who have difficulty getting onto the floor may try the figure-four stretch or hip twist on a bed; a standing lunge version can substitute for the kneeling hip-flexor stretch.
Lao’s broader recommendation is to combine the routine with regular movement breaks and hip-strengthening work, rather than relying on stretching alone. The source does not provide an individualized exercise assessment, so readers with existing health conditions or ongoing hip symptoms should consult a clinician for personal guidance.
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Key Questions
Which three stretches does Dr. Lao recommend?
She recommends the figure-four stretch, a kneeling hip-flexor stretch and a supine hip twist.
How often should someone do the stretches?
Lao suggests starting with one to three repetitions of each stretch, holding for about 20 to 30 seconds per side, two to four times weekly. She says daily practice may suit people who enjoy it and find it comfortable.
Should the stretches hurt?
No. The intended sensation is a gentle-to-moderate pull, not pain. Lao advises easing off if someone is holding their breath, tensing their body or forcing a position; pinching or knee discomfort during the figure four is also a reason to adjust.
Can these stretches be done without getting on the floor?
The report says the figure-four stretch and supine hip twist can be done on a bed. For the kneeling hip-flexor stretch, it suggests a standing lunge version as an alternative.
Do the stretches need to be paired with other exercise?
Lao recommends adding regular movement and targeted hip-strengthening exercises, such as resistance-band marches. The report does not claim the stretching routine alone will treat a condition or prevent injury.
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