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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 long periods. He advises moving gently, taking regular movement breaks and seeking professional advice if back pain persists for weeks or disrupts daily activities.
Physical therapist Raj Suppiah has recommended three gentle movements—cat-cow, open-book rotations and a half-kneeling hip-flexor stretch—for people who feel stiff after sitting for extended periods. In a Fit&Well report, he said regularly changing positions and maintaining mobility matter more than trying to hold one supposedly perfect sitting posture.
Suppiah, co-founder of Foundation Physiotherapy & Wellness, suggests completing 10–12 cat-cow repetitions, followed by 10–12 open-book rotations on each side, then holding the hip-flexor stretch for 20–30 seconds per side. After resting for 15–30 seconds, the sequence can be repeated once. The report advises moving within a comfortable range and stopping if a movement 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 toward the ceiling, then gently lower the belly and lift the chest. Suppiah says the alternating positions encourage movement through the spine, which may help reduce the sensation of stiffness after staying in one 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 while rotating the chest, keeping the knees together; the hand does not need to reach the floor. The third movement starts in a half-kneeling position. Keep the torso upright, gently tuck the pelvis and shift the hips forward until there is a stretch at the front of the hip. Use a cushion under the kneeling knee if needed, and repeat on both sides.
Movement Breaks After Desk Work
The recommendations offer a short, structured option for people who notice stiffness after long periods of sitting, including when working at a desk or in a less familiar setup. The suggested routine takes little equipment and targets movement in the spine and hips, rather than treating the back in isolation.
Suppiah frames the stretches as a way to encourage comfortable movement, not as a cure for back pain or a substitute for care. His broader point is that regularly changing position can be more useful than trying to maintain one posture all day. The source does not report a clinical trial or measured outcomes for this particular sequence, so individual results may vary.
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Why Sitting Can Feel Uncomfortable
Suppiah says prolonged sitting can leave muscles and joints in relatively fixed positions, while some muscles work continuously to support the seated position and may become fatigued. He also says an ill-fitting chair or a desk that encourages leaning forward can add to discomfort. These are explanations offered by the physical therapist in the Fit&Well report, not a diagnosis of any individual reader’s symptoms.
He cautions against the idea that there is one posture that prevents discomfort for everyone. According to Suppiah, sitting is not inherently damaging to the spine, and research does not support the claim that one specific sitting posture causes back pain in everyone. The report’s practical advice is to change positions regularly and include strength and endurance work alongside mobility exercises.
“Our bodies are designed to move, not to hold one position perfectly for eight hours.”
— Raj Suppiah, co-founder of Foundation Physiotherapy & Wellness
Limits of the Stretch Advice
The report does not provide trial data showing how well this three-move sequence works, how quickly someone might feel relief or whether it is suitable for a particular cause of back pain. A feeling of tightness can have different causes, and the article does not assess readers individually. The exercises should be done gently and stopped if they worsen pain.
The source advises seeking guidance from a healthcare professional if back pain continues for a few weeks or interferes with everyday activities. It does not specify a diagnosis, individual modifications beyond using a cushion for the kneeling stretch, or a timeline for improvement.
Use the Routine With Care
Readers who try the sequence can follow the stated repetitions and holds, keeping movements within a comfortable range and taking the suggested short rest before repeating it. Suppiah also recommends changing positions regularly rather than relying on stretches alone; the report says strength and endurance exercises are another part of maintaining back comfort, but does not provide a specific strength program in the supplied material.
If symptoms persist for weeks, disrupt normal activities or worsen during the movements, the source recommends consulting a healthcare professional. The Fit&Well report does not announce a follow-up study or further clinical guidance, so any assessment of the routine’s benefits remains individual rather than established by the article.
Key Questions
What are the three recommended moves?
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.
How many repetitions and holds does the routine use?
The suggested sequence is 10–12 cat-cow repetitions, 10–12 open-book rotations per side and a 20–30-second hip-flexor stretch on each side. Rest for 15–30 seconds and repeat once if comfortable.
Should the stretches be continued if they hurt?
No. The report says to move gently within a comfortable range and stop if an exercise makes pain worse. People with persistent or disruptive symptoms should seek advice from a healthcare professional.
Does the report say one sitting posture causes back pain?
No. Suppiah says research does not support the idea that one specific sitting posture causes back pain in everyone. He recommends changing positions regularly instead of trying to hold a single posture all day.
Source: fitandwell.com
