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Physical therapist Raj Suppiah recommends cat-cow, open-book thoracic rotations and a half-kneeling hip-flexor stretch for people who feel stiff after sitting for a long time. The Fit&Well report presents them as gentle mobility exercises, not a cure for back pain, and advises stopping if symptoms worsen and consulting a healthcare professional for persistent or disruptive pain.
Physical therapist Raj Suppiah recommends cat-cow, open-book rotations and a half-kneeling hip-flexor stretch for people feeling stiff after prolonged sitting. In a Fit&Well report, Suppiah said the aim is to restore comfortable movement through the spine and hips, rather than hold one supposedly perfect sitting posture all day.
The routine starts with 10 to 12 cat-cow repetitions, followed by 10 to 12 open-book rotations on each side. Finish with a half-kneeling hip-flexor stretch, holding each side for 20 to 30 seconds. Rest for 15 to 30 seconds and repeat the sequence once. The report advises moving within a comfortable range and stopping if an exercise makes pain worse.
For cat-cow, begin on hands and knees, with hands beneath the shoulders and knees beneath the hips. Slowly round the back and tuck the chin, then gently lower the abdomen, lift the chest and look slightly forward. Suppiah said the movement takes the spine through both directions after it has spent time in a relatively fixed position.
For the open book, lie on one side with hips and knees bent, arms extended in front and palms together. Sweep the upper arm across the body, allowing the chest and upper back to rotate while keeping the knees together; the hand does not need to reach the floor. For the hip-flexor stretch, kneel on one knee with the other foot forward, keep the torso upright and gently tuck the pelvis before shifting the hips forward. A cushion can go under the kneeling knee.
Movement Breaks After Long Sitting
The advice focuses on changing positions and moving regularly, rather than treating posture as a single fixed shape. Suppiah told Fit&Well that even a posture someone considers good can become uncomfortable if held for too long. He also said sitting itself is not inherently damaging to the spine and that research does not support the idea that one specific sitting posture causes back pain in everyone.
That distinction matters for readers working at desks or using temporary, less suitable setups: the report offers a short sequence that can be done without equipment, while not promising that it will resolve every cause of back discomfort. Suppiah also said mobility is only one part of back health; strength and endurance matter too. The source material does not provide clinical trial results or evidence that this particular routine treats a diagnosed condition.
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Why Sitting Can Feel Uncomfortable
The report was prompted by its writer experiencing back stiffness while working at a dining table instead of a usual workspace. Suppiah, co-founder of Foundation Physiotherapy & Wellness, said long periods in one position can leave muscles and joints relatively static, while some muscles work continuously to support the sitting position and may become fatigued.
He also said a poorly fitted chair or desk can add discomfort—for example, when the feet do not reach the floor comfortably or the desk encourages someone to lean forward. His broader recommendation is to change positions regularly. The report does not prescribe a universal sitting posture or suggest that any one stretch suits everyone.
“Our bodies are designed to move, not to hold one position perfectly for eight hours.”
— Raj Suppiah, physical therapist and co-founder of Foundation Physiotherapy & Wellness
Limits of the Stretch Advice
The source does not report a clinical study testing this three-move sequence, quantify how much relief people should expect or establish how quickly stiffness may change. The exercises are presented as Suppiah’s recommendations, not as a guaranteed treatment. Back discomfort can have different causes, and the report does not assess readers individually or specify modifications for every health condition or injury.
It also does not give a detailed strength program, although Suppiah says strength and endurance are important alongside mobility. Readers should stop if a movement worsens pain. The report advises seeking guidance from a healthcare professional if back pain persists for a few weeks or interferes with everyday activities.
How to Use the Routine Safely
Readers who choose to try the sequence can begin gently, use a comfortable range of motion and follow the listed repetitions and holds. The half-kneeling stretch can be made more comfortable with a cushion under the knee; during the movement, the report advises keeping the torso upright and avoiding an exaggerated arch in the lower back.
The next step is to notice how the movements feel rather than push through worsening pain. For persistent symptoms or difficulty with daily activities, the source recommends contacting a healthcare professional for advice suited to the individual. Fit&Well’s report does not specify a follow-up study, new clinical guidance or a later milestone.
Key Questions
Which three movements does the physical therapist recommend?
Cat-cow, open-book thoracic rotation and a half-kneeling hip-flexor stretch. Suppiah recommends them as gentle mobility movements after prolonged sitting.
How many repetitions and holds are suggested?
Do 10 to 12 cat-cow repetitions, then 10 to 12 open-book rotations per side. Hold the hip-flexor stretch for 20 to 30 seconds per side, rest for 15 to 30 seconds, then repeat the sequence once.
Should I keep stretching if it hurts?
No. The report says to move within a comfortable range and stop if an exercise makes pain worse. Seek professional advice if pain persists for a few weeks or interferes with everyday activities.
Does the report say sitting causes back damage?
No. Suppiah says sitting is not inherently damaging to the spine and that one specific posture is not known to cause back pain in everyone. His advice is to change positions regularly rather than stay still for too long.
Source: fitandwell.com
