A physical therapist says these are the three hip flexor stretches you should be doing if you spend hours each day sitting

Counteract inactivity in three simple steps

A woman performs pigeon pose at home on a yoga mat. She is smiling as she stretches, with her right leg bent in front of her and her left leg elongated behind. In the background we see a couch and coffee table.
(Image credit: Getty Images/ Drazen Zigic)
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How long do you spend each day sitting? Six hours? Eight? More?

Dr Joey Masri, an orthopedic physical therapist, says that all this sitting could be making your hips stiff.

“Lifestyle factors can significantly impact muscle flexibility and joint structure,” he says.

“The best way to improve this is by leading a more active lifestyle with a good strength training program, getting your steps in, and introducing movement variability into your daily routine.”

One easy lifestyle change you can make is to stretch more.

If you’re a deskworker, Masri recommends starting with pigeon pose, couch stretch and an adductor rockback.

“This series of stretches is useful in addressing key muscles that are most affected by prolonged sitting or inactivity, such as the hip flexors, quads, gluteals and the groin,” he says.

“By doing these daily for just a few minutes, you will feel much more limber and your hips will thank you.”

About our expert
Dr Joey Masri
About our expert
Dr Joey Masri

Dr Joey Masri is a board-certified orthopedic clinical specialist (OCS). He graduated from the University of Miami Miller School of Medicine in 2016 with a Doctor of Physical Therapy (DPT) degree. He also holds certified strength and conditioning specialist credentials (CSCS) from the National Strength and Conditioning Association. He owns and operates Vice City Sports Medicine.

1. Pigeon pose

Image 1 of 2
An employee at Vice City Sports Medicine performs a pigeon pose in a gym setting. They are on the floor, with their right shin horizontal to their body, hands on the floor, arms straight, and left leg behind them.
(Image credit: Vice City Sports Medicine)

Sets: 2-3 Time: 20-30sec

  • Start on your hands and knees.
  • Bring your right knee toward your right wrist and your right foot toward your left wrist.
  • Lower your right shin to the floor.
  • Slide your left leg behind you, placing the top of your foot on the floor.
  • Position your hips so they are square to the floor.
  • Place your forearms to the floor and fold forward over your front leg.
  • Hold for 20-30 seconds, then repeat on the other side.

Muscles stretched: Gluteals and deep hip rotators

2. Couch stretch

An employee at Vice City Sports Medicine demonstrates a couch stretch in a gym setting. They are directly in front of a weights bench, with their right shin resting on the bench, knee on the floor, left foot forward in a half-kneeling stance. Their torso is upright.

(Image credit: Vice City Sports Medicine)

Sets: 2-3 Time: 20-30sec

  • Start on your hands and knees, with a wall or couch behind you.
  • Place your right shin against the wall or couch.
  • Step your left foot forward into a half-kneeling lunge. Keep your left knee directly over your left ankle.
  • Lift your torso and place your hands on your left thigh or at your sides.
  • Gently tuck your pelvis under to feel the stretch in the right thigh and hip flexor.
  • Hold for 20-30 seconds, then repeat on the other side.

Muscles stretched: Hip flexors and quads

3. Adductor rockback

Image 1 of 2
A Vice City Sports Medicine performs and adductor rockback in a gym setting. He is on his hands and right knee, with his left leg positioned straight out to the side.
(Image credit: Vice City Sports Medicine)

Sets: 2-3 Time: 20-30sec

  • Start on your hands and knees.
  • Extend your right leg out to the side with your toes facing forward. Keep your spine elongated.
  • Sit your hips back toward your left heel until you feel a stretch inside your right thigh.
  • Hold for 20-30 seconds, then repeat on the other side.

Muscles stretched: Groin

Lou Mudge
Lou Mudge
Fitness Writer

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.


Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health.

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