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Fit&Well reports that physical therapist Dr. Marivi Lao recommends a figure-four stretch, a kneeling hip-flexor stretch and a supine hip twist for hip mobility. Her suggested starting routine is one to three repetitions, holding each stretch for 20 to 30 seconds per side, two to four times weekly, without forcing movement or stretching through pain.
Physical therapist Dr. Marivi Lao recommends three stretches—a figure four, a kneeling hip-flexor stretch and a supine hip twist—as a way to work on hip mobility, according to a Fit&Well report. Lao suggests starting with one to three repetitions and holding each position for 20 to 30 seconds per side, two to four times a week, while avoiding pain or forced movement.
Lao, a physical therapist with Spear Physical Therapy, told Fit&Well that long periods of sitting keep the hips bent and can leave some people feeling stiff or tight when they stand. She recommends getting up and moving regularly as well as trying targeted stretches. The report presents the movements as general mobility exercises, not as a diagnosis or treatment for a specific condition.
For the figure-four stretch, lie on your back with knees bent, place one ankle above the opposite knee, then lift and gently draw the supporting thigh toward your chest. Lao says the crossed foot should stay flexed and the shoulders and pelvis relaxed. The stretch should be felt mainly in the glute and outer hip; knee discomfort or a pinching sensation 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, kneel with one foot planted in front and its knee bent, gently tilt the pelvis and move the torso forward until a stretch is felt at the front of the back hip. Lao advises squeezing the back-leg glute and avoiding an exaggerated arch in the lower back. The third movement, a supine hip twist, is done lying on the back with knees bent: lower both knees gently to one side, return to the middle and repeat on the other side for 20 to 30 seconds. Lao advises exploring rotation slowly rather than trying to lower the knees to the floor.
A Gentle Routine for Stiff Hips
The guidance gives readers a defined, low-equipment routine and a starting schedule, while stressing that comfortable range of motion varies. Lao describes mobility as having enough comfortable movement to get through daily activities without feeling restricted. That framing avoids treating flexibility as a competition or implying that everyone should reach the same position.
The report also pairs stretching with regular movement and suggests adding hip-strengthening exercises, such as resistance-band marches. It does not report clinical trial results or establish that these three stretches will prevent or resolve pain. Its practical value lies in describing how to perform them gently and when to back off, rather than promising a particular outcome.
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Why Sitting Can Feel Restrictive
Lao told Fit&Well that when people sit for hours, their hips remain bent for a prolonged period, and stiffness or tightness may be noticeable on standing. Her recommendation is to break up long periods of sitting with movement and use targeted stretches as one option for working on flexibility.
The suggested starting dose is one to three repetitions of each stretch, held for about 20 to 30 seconds per side, on two to four days each week. Lao says people who enjoy stretching and find it comfortable may include the routine daily. The source does not provide a study, comparison group or measured outcome for the routine, so the recommendations should be understood as the therapist’s guidance reported by Fit&Well.
“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, as quoted by Fit&Well
What the Routine Does Not Establish
The Fit&Well report does not cite research testing this exact three-stretch sequence or quantify whether it improves mobility, how quickly changes might occur, or how long any effect may last. It also does not establish that the routine is suitable for every person or every cause of hip discomfort. Lao’s advice is to stop short of pain and ease off if a movement causes pinching, strain or difficulty breathing normally.
The source does not give individualized guidance for people with injuries, ongoing pain or other health concerns. Readers in those situations cannot determine from this general report whether these movements are appropriate for them; a qualified health professional can advise on personal concerns.
How to Start and Adjust
Readers following Lao’s recommendation can begin with one to three repetitions of each movement, using a 20-to-30-second hold where applicable, two to four times weekly. The report does not set a required progression or say that people should increase the stretch if they do not feel an immediate change. Lao’s guidance is to keep the sensation gentle to moderate, breathe normally and reduce the range if the body tenses or the movement feels forced.
People who find floor transfers difficult can try the figure-four or supine twist on a bed; those who prefer not to kneel can use a standing lunge variation for the hip-flexor stretch, according to the report. Lao also suggests pairing mobility work with strengthening, including resistance-band marches. No further study, clinical recommendation or follow-up outcome is provided in the source material.
Key Questions
Which three stretches does Dr. Lao recommend?
She recommends a figure-four stretch, a kneeling hip-flexor stretch and a supine hip twist, according to Fit&Well.
How often should someone try the routine?
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 is an option if stretching feels comfortable.
Should the stretches hurt?
No. Lao says the expected feeling is a gentle-to-moderate pull, not pain. She advises easing off if there is pain, pinching, breath-holding, whole-body tension or a struggle to move farther.
Can the exercises be done without getting on the floor?
The report says the figure-four and supine twist can be done on a bed. For the kneeling hip-flexor stretch, it describes a standing lunge version as an alternative.
Do these stretches guarantee better hip mobility?
No outcome is guaranteed in the report. Fit&Well presents Lao’s exercise guidance but does not provide research results establishing how much mobility may change or whether the routine is appropriate for every person.
Source: rss
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