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Physical therapist Raj Suppiah recommends cat-cow, open-book thoracic rotations and a half-kneeling hip flexor stretch for people feeling stiff after prolonged sitting. The routine is guidance for gentle movement, not a diagnosis or a guaranteed treatment; stop if symptoms worsen and seek professional advice for persistent or disruptive pain.
Physical therapist Raj Suppiah recommends three gentle movements—cat-cow, open-book rotations and a half-kneeling hip flexor stretch—for people who feel stiff after sitting for long periods. In a Fit&Well report, Suppiah said regular changes of position and movement matter more than trying to hold one supposedly perfect sitting posture all day.
The suggested sequence begins with 10–12 cat-cow repetitions, followed by 10–12 open-book rotations on each side and a half-kneeling hip flexor stretch held for 20–30 seconds per side. Rest for 15–30 seconds, then repeat the sequence once. The report advises moving gently within a comfortable range and stopping if an exercise makes pain worse.
For cat-cow, start on hands and knees, with hands beneath shoulders and knees beneath hips. Slowly round the back while bringing the chin toward the chest, then reverse the movement by gently lowering the abdomen and lifting the chest. Move through both positions without forcing the range.
For the open book, lie on one side with hips and knees bent and arms extended in front. Sweep the upper arm across the body, allowing the chest and upper back to rotate while keeping the knees together, then return and switch sides. For the hip flexor stretch, kneel on one knee with the other foot planted ahead. Keep the torso upright, gently tuck the pelvis and shift the hips forward until there is a stretch at the front of the kneeling-side hip. A cushion can go under the knee.
Movement Breaks After Long Sitting
The advice offers a short, structured way to change position and move the spine and hips after extended sitting, including when a temporary workspace or chair feels uncomfortable. Suppiah’s point is not that these movements cure back pain, but that movement and mobility can be part of a broader approach to comfort.
The routine also challenges the idea that a person must maintain one ideal posture throughout the day. Suppiah says even a comfortable position can become uncomfortable when held too long. The source does not provide clinical trial results or evidence that this particular sequence works for everyone, so readers should treat it as general exercise guidance rather than individualized care.
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Why Sitting Can Feel Uncomfortable
Suppiah told Fit&Well that prolonged sitting can leave muscles and joints in relatively static positions, while some muscles work continuously to support the body and may become fatigued. An ill-fitting chair or a desk setup that requires sustained leaning can add to discomfort, according to his account.
He also cautioned against treating sitting itself as inherently damaging or assuming that one posture causes back pain in everyone. His recommendation is to change positions regularly. The source notes that mobility is only one element of back health and that strength and endurance also matter, but the supplied report excerpt does not provide a full strength-training plan.
“Our bodies are designed to move, not to hold one position perfectly for eight hours.”
— Raj Suppiah, co-founder of Foundation Physiotherapy & Wellness, as quoted by Fit&Well
Limits of the Stretching Advice
The report describes Suppiah’s recommendations but does not establish that the routine will relieve pain for every person or identify the cause of any individual’s back symptoms. It gives no study findings, comparison with other interventions or publication date in the supplied material. Persistent pain, worsening symptoms or difficulty with everyday activities may require assessment beyond a general stretching routine.
The source advises seeking advice from a healthcare professional if back pain lasts for a few weeks or interferes with daily activities. It also says to stop if a movement worsens pain. The appropriate range and exercise choice may differ between people, and the report does not offer individualized medical advice.
How Readers Can Apply the Routine
Readers who choose to try the sequence can follow the stated repetitions and holds, move without forcing a stretch and stop if discomfort increases. The routine can be repeated once after a short rest, as described in the report. Suppiah’s broader advice is to take regular movement breaks and, over time, include exercises that build supporting muscle strength and endurance.
Anyone whose pain persists for several weeks, disrupts everyday activities or worsens during the movements should seek guidance from a healthcare professional. The source provides no further announced plans or follow-up evidence about the routine.
Key Questions
Which three moves does the physical therapist recommend?
Raj Suppiah recommends cat-cow, open-book thoracic rotation and a half-kneeling hip flexor stretch for movement after prolonged sitting.
How many repetitions or holds are suggested?
Do 10–12 cat-cow repetitions and 10–12 open-book rotations per side. Hold the hip flexor stretch for 20–30 seconds on each side. Rest 15–30 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 symptoms persist for a few weeks or interfere with everyday activities.
Does the advice mean sitting causes back damage?
No. Suppiah says sitting is not inherently damaging to the spine and that research does not support one specific sitting posture as a cause of back pain for everyone. He advises changing positions regularly.
Source: fitandwell.com
