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A Fit&Well report describes three exercises physical therapist Raj Suppiah recommends for back and hip stiffness after prolonged sitting: cat-cow, open-book rotations and a half-kneeling hip flexor stretch. Suppiah advises moving regularly rather than trying to hold one ideal posture; the report says to stop if a move worsens pain and seek professional advice for persistent or disruptive symptoms.
Physical therapist Raj Suppiah recommends three gentle exercises—cat-cow, open-book thoracic rotations and a half-kneeling hip flexor stretch—for people feeling stiff after sitting for extended periods. In a Fit&Well report, he says regular movement and mobility matter more than trying to maintain one supposedly perfect sitting posture all day.
The routine pairs spinal movement with hip mobility. Suppiah’s suggested sequence is 10–12 cat-cow repetitions, followed by 10–12 open-book rotations on each side, then a 20–30-second half-kneeling hip flexor stretch on each side. The source recommends resting for 15–30 seconds and repeating the sequence once.
For cat-cow, start on hands and knees with hands beneath shoulders and knees beneath hips. Slowly round the back toward the ceiling, then gently lower the abdomen and lift the chest, moving only through a comfortable range. Suppiah says this takes the spine through two directions after it has spent time in a relatively fixed position.
For the open book, lie on one side with hips and knees bent, arms extended in front, and palms together. Sweep the top arm across the body as the chest rotates, keeping the knees together; the hand does not need to touch the floor. For the final stretch, kneel on one knee, keep the torso upright, gently tuck the pelvis and shift the hips forward until there is a stretch at the front of the hip. A cushion can go beneath the kneeling knee.
Why Movement Can Ease Desk Stiffness
The report offers a practical response to discomfort some people experience after staying in one position, including when working at a dining table or another temporary setup. The exercises are intended to encourage comfortable movement; the source does not establish that they treat an underlying condition or will relieve symptoms for everyone.
Suppiah says prolonged sitting can leave muscles and joints in relatively static positions, while some muscles work continuously to support the body and may fatigue. He also says a chair or desk that does not fit well—for example, when the feet cannot rest comfortably on the floor or a person must lean forward—may add to discomfort. His advice is to change positions regularly rather than pursue a single posture throughout the day.
The hip stretch reflects the report’s point that back movement involves more than the back alone: the hips and spine work together during ordinary actions such as standing, walking, reaching and turning. The routine is short and requires little equipment, but it should be treated as general movement guidance, not an individualized assessment.
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The Three Moves and Their Purpose
The article’s recommendations come from Raj Suppiah, a physical therapist and co-founder of Foundation Physiotherapy & Wellness. The Fit&Well report presents his advice in response to an account of back stiffness after working at a dining-room table for several days. That personal experience is the setting for the recommendations, not evidence that the exercises have been tested as a treatment.
Suppiah describes cat-cow as a way to move the spine in both directions. He says open-book rotations encourage movement through the thoracic spine, the middle and upper back, which is involved in turning and reaching. The half-kneeling stretch targets the front of the hip after time spent sitting with the hips bent. He cautions that sitting is not inherently damaging to the spine and says research does not support the idea that one particular sitting posture causes back pain in everyone.
The source also notes that mobility is only one part of back health, alongside strength and endurance. It does not provide a detailed strengthening program or evidence comparing these three stretches with other approaches.
“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 Stretching Advice
The report does not give a publication date, describe a clinical trial of the routine or say how quickly a person should expect to feel a change. It also does not establish that the exercises are suitable for every cause of back pain or for every individual. People’s symptoms and mobility needs differ, and the article provides no individualized diagnosis.
The source advises moving gently within a comfortable range and stopping if an exercise makes pain worse. It says to seek advice from a healthcare professional if back pain persists for a few weeks or interferes with everyday activities. The report does not specify which conditions would require avoiding a particular movement, so readers with concerns should ask a qualified clinician for guidance.
How to Use the Routine Safely
Readers who try the sequence can follow the report’s stated doses: 10–12 repetitions of cat-cow, 10–12 open-book rotations per side and a 20–30-second hip flexor stretch per side, resting briefly before one repeat. Keep each movement gentle and comfortable, and stop if symptoms worsen rather than pushing through pain.
The report does not announce a follow-up study or a new treatment. Its practical next step is to vary sitting positions and add movement during the day; people whose pain lasts for several weeks or affects daily activities should consult a healthcare professional for advice tailored to them.
Key Questions
Which exercises does the physical therapist recommend?
Raj Suppiah recommends cat-cow, open-book thoracic rotations and a half-kneeling hip flexor stretch as gentle movements after prolonged sitting.
How many repetitions or how long should each move take?
The report suggests 10–12 cat-cow repetitions, 10–12 open-book rotations per side and a 20–30-second hip flexor stretch per side. It recommends resting for 15–30 seconds and repeating the sequence once.
Should I keep stretching if it hurts?
No. The source says to move within a comfortable range and stop if an exercise worsens pain. Seek professional advice if symptoms persist for a few weeks or interfere with everyday activities.
Does the report say sitting causes back pain?
No. Suppiah says sitting itself is not inherently damaging 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
