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A Fit&Well report recommends three movements from physical therapist Raj Suppiah for people who feel stiff after prolonged sitting: cat-cow, open-book thoracic rotations and a half-kneeling hip flexor stretch. Suppiah advises moving gently and seeking professional guidance if pain persists for weeks or interferes with everyday activities.
Fit&Well has published three exercises that physical therapist Raj Suppiah recommends for people whose backs feel stiff after sitting for long periods: cat-cow, open-book thoracic rotation and a half-kneeling hip flexor stretch. The routine is intended to encourage comfortable movement after a static workday; it is not presented as a treatment for a diagnosed back condition.
Suppiah, co-founder of Foundation Physiotherapy & Wellness, says the exercises address movement through the spine and hips rather than relying on one supposedly perfect sitting position. For cat-cow, begin on hands and knees, slowly round the back and then gently lower the abdomen while lifting the chest. The source recommends 10–12 repetitions, moving within a comfortable range.
For the open-book movement, lie on one side with hips and knees bent, arms extended in front. Sweep the upper arm across the body as the chest rotates, keeping the knees together, then return to the start. Complete 10–12 repetitions per side; the hand does not need to reach the floor. The third exercise is a half-kneeling hip flexor stretch: keep the torso upright, gently tuck the pelvis and shift the hips forward until a stretch is felt at the front of the hip. Hold for 20–30 seconds per side.
The report suggests doing two rounds of the sequence, resting 15–30 seconds before repeating it. It advises stopping if a movement worsens pain. Readers whose back pain lasts for a few weeks or affects everyday activities are advised to consult a healthcare professional. The source does not provide clinical trial results or evidence that the routine works for every person.
Movement Breaks After Long Sitting
The routine offers a short, structured option for people who experience stiffness after working at a desk or in a chair that does not suit them. Its practical point is that regular movement may be more useful than trying to hold one posture all day, according to Suppiah. The report also directs attention to the hips, noting that back comfort involves more than the back alone.
This is general exercise guidance, not an individual assessment. A stretch should feel manageable, not forceful; the source says to work within a comfortable range and stop if symptoms increase. Persistent or activity-limiting pain calls for professional advice rather than relying only on a home routine.
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Why Sitting Can Feel Uncomfortable
Suppiah says extended sitting keeps muscles and joints in relatively fixed positions, while some muscles work continuously to support the body. That can contribute to stiffness or muscle fatigue. 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 desk encourages sustained leaning.
He cautions against treating a single posture as universally harmful. As quoted in Fit&Well, he says research does not support the idea that one specific sitting posture causes back pain in everyone. His advice is to change positions regularly. The article focuses on mobility exercises and does not set out a full strengthening plan, although Suppiah says strength and endurance also matter for back health.
“Our bodies are designed to move, not to hold one position perfectly for eight hours.”
— Raj Suppiah, co-founder of Foundation Physiotherapy & Wellness, quoted by Fit&Well
Limits of the Exercise Guidance
The supplied report does not state when it was published, cite studies evaluating this exact sequence, or establish how much relief readers should expect. It also does not specify whether the exercises are suitable for particular diagnoses, injuries or levels of pain. Individual response can vary, and the article’s recommendations should not be read as a diagnosis or a substitute for tailored clinical advice.
The source says to stop if a movement worsens pain and to seek professional advice when symptoms persist for weeks or disrupt daily activities. It does not give a more specific threshold for urgent assessment.
How Readers Can Apply the Routine
Readers can try the sequence as described, using a stable surface and any needed cushion under the kneeling knee, while keeping each movement gentle. The proposed order is cat-cow, open-book rotations on both sides, then the hip-flexor stretch on each side; rest for 15–30 seconds and repeat once. The report does not announce a follow-up study or a scheduled update.
For people who remain uncomfortable, or find that ordinary activities are affected, the stated next step is to speak with a healthcare professional. The source also notes that mobility is only one part of back care and points to strength and endurance as other areas to address, without prescribing a specific program.
Key Questions
Which exercises does the physical therapist recommend?
Cat-cow, open-book thoracic rotation and a half-kneeling hip flexor stretch, according to Raj Suppiah in Fit&Well.
How many repetitions and holds does the routine call for?
The source recommends 10–12 cat-cow repetitions, 10–12 open-book rotations per side, and a 20–30-second hip-flexor stretch on each side. It suggests repeating the sequence once after a 15–30-second rest.
Should I keep stretching if the pain gets worse?
No. The report says to move within a comfortable range and stop if an exercise makes pain worse. Seek professional advice if symptoms persist for weeks or interfere with everyday activities.
Does the report say there is one correct sitting posture?
No. Suppiah says even a good posture can become uncomfortable when held for too long and recommends changing positions regularly, rather than trying to maintain one posture throughout the day.
Source: fitandwell.com
