TL;DR
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Physical therapist Raj Suppiah recommends three gentle movements after prolonged sitting: cat-cow, open-book thoracic rotations and a half-kneeling hip flexor stretch. He advises moving regularly rather than trying to hold one perfect posture, and says people should seek professional advice if back pain persists for weeks or disrupts daily activities.
A Fit&Well report describes three stretches recommended by physical therapist Raj Suppiah for people who feel stiff after sitting for long periods: cat-cow, open-book thoracic rotations and a half-kneeling hip flexor stretch. Suppiah’s guidance focuses on gentle movement and changing positions, rather than trying to maintain one supposedly perfect sitting posture all day.
The suggested sequence begins with 10 to 12 cat-cow repetitions, moving slowly between rounding the back and gently extending it on hands and knees. Next, do 10 to 12 open-book rotations per side, lying on one side with knees bent and sweeping the upper arm across the body to rotate the chest and upper back. The hand does not have to reach the floor.
Finish with a half-kneeling hip flexor stretch, holding for 20 to 30 seconds on each side. The instructions call for an upright torso, a gentle abdominal brace and a slight pelvic tuck before shifting the hips forward until a stretch is felt at the front of the hip. A cushion can be placed beneath the kneeling knee. Rest for 15 to 30 seconds between rounds, then repeat the sequence once.
Suppiah advises working within a comfortable range of motion and stopping if an exercise worsens pain. The report says people whose back pain continues for a few weeks or interferes with everyday activities should seek advice from a healthcare professional. These are general movement suggestions, not a diagnosis or individualized treatment plan.
Movement May Matter More Than Posture
The report’s central point is that staying in one position for too long can become uncomfortable, even when someone is trying to sit with good posture. Suppiah says muscles and joints can remain relatively static during extended sitting, while some muscles work continuously to support the seated position and may fatigue. That can contribute to a feeling of stiffness or discomfort, but the report does not establish that sitting causes back pain in every person.
The three exercises address movement in more than the lower back. Cat-cow moves the spine through gentle rounding and extension; the open book adds rotation through the middle and upper back; and the kneeling stretch focuses on the front of the hips. Suppiah’s rationale is that the hips and spine work together, and that comfortable movement in both areas can help with actions such as standing, walking, reaching and turning.
For readers working at a desk or at a temporary workstation, the practical takeaway is to change position and move periodically, rather than treating one posture as a fixed solution. The report does not specify an ideal break schedule or promise that these stretches will relieve everyone’s symptoms.
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Why Sitting Can Feel Uncomfortable
The advice came after the Fit&Well report’s author described feeling back stiffness while working at a dining table rather than a usual workspace. In response, the author asked Suppiah, co-founder of Foundation Physiotherapy & Wellness, for movements intended to improve back and hip mobility after sitting. The report gives exercise instructions and dosage, but does not describe a clinical trial or provide evidence that this particular sequence works for all people.
Suppiah challenges the idea that there is one posture everyone should hold throughout the day. He says even a good posture may become uncomfortable when maintained for too long, and that sitting itself is not inherently damaging to the spine. He also says an ill-fitting chair or desk setup may add discomfort—for example, if a person’s feet do not reach the floor comfortably or the work surface requires persistent leaning forward.
The report also notes that mobility is only one part of back comfort. Suppiah says strength and endurance matter too, though the supplied material cuts off before giving details of any strengthening exercises. It therefore supports the three-movement routine and general advice about changing positions, but not a fuller exercise program.
“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 Stretching Advice
The report does not say how quickly someone should expect to feel relief, whether the routine has been tested in a study, or which specific conditions may make any of the movements unsuitable. It also provides no individualized assessment of the reader’s pain. The source presents the exercises as general mobility suggestions, not as a guaranteed remedy or a substitute for care.
Some details about the report’s broader advice are unavailable in the supplied material: its publication date is not stated, and its discussion of strength and endurance ends before describing suggested exercises. Readers with pain that worsens during movement, persists for weeks or interferes with daily activities are advised in the report to consult a healthcare professional.
How to Use the Routine Safely
The sequence in the report is to complete 10 to 12 cat-cows, then 10 to 12 open books on each side, and hold the half-kneeling hip flexor stretch for 20 to 30 seconds per side. Rest for 15 to 30 seconds and repeat once. Movements should stay gentle and comfortable; stop if they make pain worse.
Suppiah’s wider recommendation is to vary positions regularly and build mobility, strength and endurance over time. The report does not give a timetable for doing the routine or a specific strengthening plan. People whose symptoms persist for a few weeks or affect everyday activities should seek advice from a qualified healthcare professional.
Key Questions
Which three movements does the report recommend?
It recommends cat-cow, open-book thoracic rotations and a half-kneeling hip flexor stretch.
How many repetitions or holds should I do?
The instructions call for 10 to 12 cat-cow repetitions, 10 to 12 open-book rotations on each side and a 20- to 30-second hip flexor stretch on each side. Rest 15 to 30 seconds, then repeat the sequence once.
Should I force the stretches to reach a deeper range?
No. The report says to move gently within a comfortable range and stop if an exercise worsens pain. For the open book, the hand does not need to reach the floor.
Does the report say sitting causes back pain?
No. Suppiah says sitting is not inherently damaging to the spine and that research does not support one sitting posture causing back pain in everyone. He says holding any position for too long can become uncomfortable.
When should someone seek professional advice?
The report advises seeking advice from a healthcare professional if back pain persists for a few weeks or interferes with everyday activities. It also says to stop the exercises if they make pain worse.
Source: fitandwell.com
