TL;DR
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Physical therapist Raj Suppiah recommends cat-cow, open-book rotations and a half-kneeling hip flexor stretch as a short routine after extended sitting. The advice is practical guidance for easing stiffness, not a guarantee of pain relief; stop if a move worsens symptoms and seek professional advice for persistent or activity-limiting pain.
A Fit&Well report outlines three stretches recommended by physical therapist Raj Suppiah 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 the aim is to move the spine and hips after staying in one position, rather than trying to maintain one supposedly perfect sitting posture all day.
Suppiah, co-founder of Foundation Physiotherapy & Wellness, recommends doing 10 to 12 cat-cow repetitions, followed by 10 to 12 open-book rotations on each side. Finish with a half-kneeling hip flexor stretch, holding for 20 to 30 seconds per side. Rest for 15 to 30 seconds, then repeat the sequence once. The report advises moving gently within a comfortable range and stopping if a stretch makes pain worse.
For cat-cow, start on hands and knees, with hands under the shoulders and knees under the hips. Slowly round the back toward the ceiling, then reverse by gently lowering the belly and lifting the chest. Each movement from one position to the other counts as one repetition. Suppiah says the exercise moves the spine in both directions after it has been held relatively still.
For the open book, lie on one side with hips and knees bent and arms extended in front. Keeping the knees together, slowly sweep the upper arm across the body so the chest and upper back rotate; the hand does not need to touch the floor. For the hip stretch, kneel on one knee with the other foot forward, gently tuck the pelvis and shift the hips forward until a stretch is felt at the front of the kneeling-side hip. A cushion under the knee may help.
Movement Beyond the Desk
The routine gives readers specific repetitions, hold times and setup instructions for breaking up long periods of sitting. Its emphasis is on changing positions and moving within a comfortable range, not on pursuing a rigid posture or forcing a stretch. The exercises also address the hips as well as the back, reflecting Suppiah’s view that both areas contribute to movement after sitting.
The report does not establish that these moves treat an underlying condition or will relieve everyone’s discomfort. Its practical value is narrower: it offers a short sequence people can try gently, while flagging circumstances in which self-directed stretching may not be enough. Anyone whose pain persists for several weeks or interferes with everyday activities is advised to seek guidance from a healthcare professional.
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Why Sitting Can Feel Uncomfortable
Suppiah says staying in one position for too long can leave muscles and joints relatively static and contribute to stiffness or discomfort. Some muscles also work continuously to support a seated position and may become fatigued. He says an ill-fitting setup—such as a chair where the feet do not reach the floor comfortably, or a desk that requires leaning forward—may add to discomfort.
He cautions against treating any single sitting posture as universally harmful. According to Suppiah, research does not support the idea that one specific posture causes back pain in everyone, and even a posture considered good can become uncomfortable if held for too long. His recommendation is to change positions regularly. He also says mobility is only one part of back care; strength and endurance matter too, though the supplied report excerpt does not provide a complete strength program.
“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 Stretching Advice
The supplied report does not describe a clinical trial or provide evidence that the sequence works for every cause of back pain. It presents Suppiah’s professional recommendations for stiffness associated with prolonged sitting, not a diagnosis or individualized treatment plan. It also does not specify how quickly someone should expect to feel a change, or whether the routine is appropriate for people with particular injuries or health conditions.
The source advises stopping if an exercise worsens pain and seeking professional advice if back pain lasts for a few weeks or disrupts daily activities. Readers with concerns about whether a movement is suitable for them should consult a healthcare professional rather than pushing through discomfort.
How to Use the Routine
The report gives no scheduled follow-up or additional clinical findings. Readers who choose to try the sequence can follow the stated order and dosage, keep each movement comfortable, and stop if symptoms worsen. Suppiah’s broader recommendation is to change positions regularly during the day, rather than relying on a single stretching session to offset hours of sitting.
If discomfort persists for several weeks, limits everyday activities or becomes worse during the exercises, the next step identified in the report is to seek advice from a healthcare professional. The source does not say which specific professional or treatment would be appropriate for an individual case.
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 how long should each move take?
Do 10 to 12 cat-cow repetitions, then 10 to 12 open-book rotations per side. Hold the hip flexor stretch for 20 to 30 seconds per side. The routine can be repeated once after resting for 15 to 30 seconds.
Should I stretch through pain?
No. The report advises moving gently within a comfortable range and stopping if an exercise makes your pain worse.
When should I seek professional advice?
The report recommends consulting a healthcare professional if back pain persists for a few weeks or interferes with everyday activities.
Source: fitandwell.com
