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A Fit&Well report features physical therapist Raj Suppiah’s three suggested moves for back and hip stiffness 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; the exercises should be comfortable and stopped if they worsen pain.
A Fit&Well report outlines three mobility exercises physical therapist Raj Suppiah recommends for people who feel stiff after sitting for long periods: cat-cow, open-book thoracic rotation and a half-kneeling hip-flexor stretch. Suppiah says changing positions and moving regularly can be more useful than trying to maintain one supposedly perfect sitting posture all day.
The routine starts with 10–12 cat-cow repetitions, moving slowly between rounding the back and gently extending it on hands and knees. Next are 10–12 open-book rotations per side, performed lying on one side with bent knees kept together as the upper body rotates. The final move is a half-kneeling hip-flexor stretch, held for 20–30 seconds on each side. The source recommends resting 15–30 seconds and repeating the sequence once.
Suppiah, co-founder of Foundation Physiotherapy & Wellness, describes the exercises as a way to encourage movement through the spine and hips after time spent in a relatively fixed position. For the hip-flexor stretch, the person kneels on one knee, keeps the torso upright, gently tucks the pelvis and shifts forward until a stretch is felt at the front of the hip. A cushion can be placed beneath the kneeling knee.
The report advises keeping the movements within a comfortable range and stopping if they make pain worse. It also recommends seeking advice from a healthcare professional if back pain lasts for a few weeks or interferes with everyday activities. These are general exercise suggestions, not a diagnosis or a guarantee of relief; the source does not report clinical testing of this particular sequence.
Why Movement Matters After Sitting
The advice challenges the idea that there is one posture everyone must hold to avoid back discomfort. Suppiah says even a posture that feels good at first may become uncomfortable if maintained for too long. For people working at a desk or using a temporary setup, his practical takeaway is to vary positions and take opportunities to move, rather than treating posture as a fixed position to perfect.
The exercises also address more than the back alone. The open-book movement brings rotation into the middle and upper back, while the kneeling stretch targets the front of the hip. Suppiah says the hips and spine work together in movement, so including both areas may help people feel more comfortable when standing, walking or moving out of a seated position. The report does not claim the routine treats an underlying condition or prevents back pain.
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The Advice Behind the Routine
The report began with its writer describing temporary work at a dining-room table and experiencing back stiffness after sitting in a dining chair. The writer asked Suppiah for movements that could support mobility while working away from a usual workspace. The article presents his recommendations as a short sequence for people who have spent a long time sitting, rather than as a prescribed treatment plan.
Suppiah attributes discomfort during prolonged sitting to muscles and joints remaining in relatively static positions, and says some muscles may become fatigued from continuously supporting the body. He adds that a poorly fitted chair or desk may contribute to discomfort—for example, if the feet do not reach the floor comfortably or the desk requires a person to lean forward. He also 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.
“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 Exercise Guidance
The supplied report does not give a publication date, describe a clinical trial of the three-move routine or quantify how much relief readers should expect. It also does not establish that these exercises are suitable for every cause or severity of back pain. Individual comfort and mobility differ, and the article’s guidance is not a substitute for an assessment when symptoms persist or affect daily activities.
The source does not specify a schedule for repeating the sequence beyond doing it twice in one session, nor does it set out a broader strengthening program. Suppiah says mobility is only one part of maintaining a comfortable back and that strength and endurance matter too, but the supplied text cuts off before detailing any additional exercises.
How Readers Can Use the Routine
Readers who want to try the sequence can follow the listed repetitions and holds, moving gently and stopping if symptoms worsen. The report’s broader advice is to break up long periods in one position by changing posture or moving regularly. Anyone whose pain continues for weeks or disrupts normal activities is advised to speak with a healthcare professional rather than relying on stretches alone.
No follow-up study or further guidance is announced in the supplied material. Whether the routine helps a particular person will depend on their circumstances; the article presents it as general mobility advice, not a guaranteed outcome.
Key Questions
Which three exercises does the physical therapist recommend?
Raj Suppiah recommends cat-cow, open-book thoracic rotation and a half-kneeling hip-flexor stretch for people who feel stiff after prolonged sitting.
How many repetitions or holds does the routine use?
The report suggests 10–12 cat-cow repetitions, followed by 10–12 open-book rotations per side. Hold the half-kneeling hip-flexor stretch for 20–30 seconds per side, rest for 15–30 seconds, then repeat the sequence once.
Should the stretches hurt?
The movements should stay within a comfortable range. The report says to stop if an exercise makes pain worse. It does not suggest pushing through pain.
When should someone seek professional advice for back pain?
The report advises contacting a healthcare professional if back pain persists for a few weeks or interferes with everyday activities.
Does the report say there is one correct sitting posture?
No. Suppiah says the report’s advice is to change positions regularly, since staying in one position for too long can become uncomfortable even if the posture initially feels good.
Source: fitandwell.com
