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Fit&Well reports that physical therapist Raj Suppiah recommends cat-cow, open-book thoracic rotations and a half-kneeling hip flexor stretch for people feeling stiff after extended sitting. The source gives suggested repetitions and hold times, but the exercises are not a diagnosis or a guaranteed treatment; stop if they worsen pain and seek professional advice for persistent or activity-limiting symptoms.
Physical therapist Raj Suppiah recommends three gentle mobility exercises—cat-cow, open-book thoracic rotation and a half-kneeling hip flexor stretch—for people whose backs feel tight after sitting for long periods, according to a Fit&Well report. The routine offers a practical movement break, but the source does not present it as a cure or a substitute for care when pain persists or interferes with daily life.
The suggested sequence is 10–12 cat-cow repetitions, followed by 10–12 open-book rotations on each side, then a hip flexor stretch held for 20–30 seconds per side. Rest for 15–30 seconds and repeat the sequence once, the report says. Suppiah advises moving gently within a comfortable range and stopping if an exercise makes pain worse.
For cat-cow, start on hands and knees, round the back gently toward the ceiling, then reverse by lowering the abdomen slightly and lifting the chest. The open-book movement is done lying on one side with knees bent and stacked; sweep the upper arm across the body to rotate the chest and upper back, without forcing the hand to the floor. Repeat on the other side.
For the half-kneeling stretch, place one knee on the floor and the other foot in front, 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 support the knee. Hold, then switch sides. The report says to seek advice from a health professional if back pain lasts for a few weeks or disrupts everyday activities.
A Movement Break, Not a Cure
The routine matters because it gives readers specific, low-equipment options to try after remaining in one position, while emphasizing that comfort and movement—not a supposedly perfect seated posture—are the focus. Suppiah says the spine and hips move together, so the list includes both spinal movements and a stretch for the front of the hip.
The advice also sets limits. The source offers general exercise guidance, not an assessment of an individual’s symptoms, and does not establish that these stretches will relieve pain for everyone. Readers should use a comfortable range, avoid pushing through worsening pain and seek clinical advice when symptoms persist or affect normal activities.
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Why Sitting Can Feel Stiff
The Fit&Well report grew out of its writer temporarily working at a dining table and experiencing back stiffness after using a dining chair. The writer asked Suppiah, identified as a physical therapist and co-founder of Foundation Physiotherapy & Wellness, for movements to restore mobility after sitting.
Suppiah says prolonged sitting keeps muscles and joints in relatively static positions and can leave some muscles working continuously to support the body. He also cautions that sitting itself is not inherently damaging to the spine and that the source does not identify one sitting posture as a cause of back pain for everyone. An uncomfortable chair or a desk that requires sustained leaning may add to discomfort, he says. His practical recommendation is to change positions regularly rather than trying to hold one posture all day.
“Our bodies are designed to move, not to hold one position perfectly for eight hours.”
— Raj Suppiah, physical therapist and co-founder of Foundation Physiotherapy & Wellness, as quoted by Fit&Well
Limits of the Exercise Advice
The report does not provide research findings showing how much the routine reduces discomfort, how long any benefit may last or whether it works for particular causes of back pain. It also does not describe an examination of readers or tailor the moves to specific health conditions. The guidance is presented as a general routine from one physical therapist, not a guarantee of relief.
It remains unclear what is causing any individual reader’s tightness. The source does not set out a full list of conditions or symptoms that would make these movements unsuitable. Its stated safety advice is to stay within a comfortable range, stop if pain worsens and consult a health professional if pain continues for a few weeks or interferes with everyday activities.
How Readers Can Try the Routine
Readers who want to try the sequence can follow the listed repetitions and holds gently, using a cushion beneath the kneeling knee if needed. They should stop if a movement aggravates pain and avoid treating the routine as a replacement for an individual assessment. The report does not announce a follow-up study or additional guidance; people whose symptoms persist for weeks or affect daily tasks are advised to contact a health professional.
Key Questions
Which three exercises does the physical therapist recommend?
Cat-cow, open-book thoracic rotation and a half-kneeling hip flexor stretch, according to the Fit&Well report. The first two move the spine; the third stretches the front of the hip.
How many repetitions and how long should each move take?
The report suggests 10–12 cat-cow repetitions and 10–12 open-book rotations per side. Hold the half-kneeling stretch for 20–30 seconds per side, rest for 15–30 seconds, then repeat the full sequence once.
Should I keep stretching if my back hurts more?
No. The source advises moving within a comfortable range and stopping if the exercises worsen pain. Seek advice from a health professional if back pain lasts a few weeks or interferes with everyday activities.
Does the report say there is one correct sitting posture?
No. Suppiah says the report does not support the idea that one specific sitting posture causes back pain in everyone. He recommends changing positions regularly rather than holding one posture for an extended period.
Source: fitandwell.com
