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A Fit&Well report recommends three stretches shared by physical therapist Raj Suppiah for people who feel stiff after sitting for long periods: cat-cow, open book rotations and a half-kneeling hip flexor stretch. Suppiah advises moving regularly rather than trying to hold one “perfect” posture; the routine is not a diagnosis or a substitute for professional advice when pain persists or limits daily activities.
Fit&Well has published three stretches recommended by physical therapist Raj Suppiah for people who feel back stiffness after sitting for long periods: cat-cow, open book thoracic rotations and a half-kneeling hip flexor stretch. The routine focuses on gentle movement through the spine and hips, while Suppiah’s broader advice is to change positions regularly rather than trying to maintain one posture all day.
Suppiah, co-founder of Foundation Physiotherapy & Wellness, recommends 10–12 cat-cow repetitions, followed by 10–12 open book rotations on each side. The sequence ends with a half-kneeling hip flexor stretch held for 20–30 seconds per side. The report suggests resting for 15–30 seconds and then repeating the full sequence once.
For cat-cow, start on hands and knees, with hands under shoulders and knees under hips. Slowly round the back toward the ceiling while tucking the chin, then reverse the movement by gently lowering the belly and lifting the chest. Move between the positions within a comfortable range; each round trip counts as one repetition. Suppiah says this encourages movement in both directions after the spine has remained relatively still.
For the open book, lie on one side with hips and knees bent and arms extended in front. Keeping the knees together, sweep the upper arm across the body to rotate the chest and upper back, then return to the start. Repeat on both sides. For the final 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 a stretch is felt at the front of the kneeling-side hip. A cushion can go under the knee if needed.
Movement Instead of Perfect Posture
The report offers a short, practical sequence for readers who feel stiff after working at a desk or sitting in a chair that is not their usual setup. Its central point is not that these stretches cure back pain, but that changing position and moving comfortably can be preferable to staying still while trying to sit perfectly.
Suppiah says prolonged sitting can leave muscles and joints in relatively static positions, and muscles that support a seated position may become fatigued. He also says chair and desk fit can affect comfort—for example, when feet do not reach the floor comfortably or a workstation requires sustained leaning forward. These are general explanations from the therapist, not a diagnosis of any individual’s symptoms.
The routine also treats back mobility as connected to hip movement. Suppiah says prolonged sitting keeps the hips flexed, and some people may feel stiff when moving into hip extension afterward. The hip stretch is intended to support comfortable movement, but the report does not provide clinical trial evidence that this specific sequence will relieve pain for everyone.
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Why the Routine Targets Hips
The article grew out of a Fit&Well writer’s experience of working temporarily at a dining room table and feeling back stiffness in the dining chair. The writer asked Suppiah for stretches to use while working away from home. The source material does not identify a study behind the recommendations; they are presented as one physical therapist’s preferred moves.
Suppiah cautions against the idea that there is a single sitting posture that suits everyone or remains comfortable indefinitely. He says sitting itself is not inherently damaging to the spine and that research does not support one specific sitting posture as a cause of back pain in everyone. His advice is to change positions regularly, while recognizing that strength and endurance also matter alongside mobility. The supplied report cuts off before giving details of any strength 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 supplied report does not state when it was published, cite a clinical study testing the three-move routine, or establish how often readers should repeat it beyond the suggested sequence. It also does not say that the stretches will help every cause of back discomfort. Individual symptoms and responses can differ, and the moves are presented as general mobility suggestions rather than treatment for a diagnosed condition.
The report advises moving gently within a comfortable range and stopping if an exercise makes pain worse. It recommends seeking advice from a healthcare professional if back pain persists for a few weeks or interferes with everyday activities. The source does not provide additional guidance for particular injuries or medical conditions.
How to Use the Sequence
Readers who choose to try the routine can follow the stated order: cat-cow, open book rotations on both sides, then the half-kneeling hip flexor stretch on each side. Suppiah’s advice is to keep movements gentle and comfortable, rest for 15–30 seconds between rounds, and repeat the sequence once. A cushion may be placed under the kneeling knee.
The report gives no further follow-up or planned update. Its practical next step is to vary sitting positions and move regularly, rather than relying only on stretches or trying to hold a supposedly perfect posture. Anyone whose pain worsens during the routine, continues for weeks or disrupts daily activities should stop and consult a healthcare professional.
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 gentle back and hip mobility after prolonged sitting.
How many repetitions or holds does the routine use?
The suggested sequence is 10–12 cat-cow repetitions, 10–12 open book rotations per side, then a 20–30-second hip flexor stretch per side. Rest for 15–30 seconds and repeat the sequence once.
Should I keep stretching if my pain gets worse?
No. The report advises moving within a comfortable range and stopping if an exercise worsens pain. Seek professional advice if pain lasts a few weeks or interferes with everyday activities.
Does the therapist say one sitting posture causes back pain?
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 recommends changing positions regularly.
Source: fitandwell.com
