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A Fit&Well report shares three movements physical therapist Raj Suppiah recommends after prolonged sitting: cat-cow, open-book thoracic rotations and a half-kneeling hip flexor stretch. The routine gives suggested repetitions and hold times, but it is not a diagnosis or a guaranteed treatment; stop if pain worsens and seek professional advice for persistent or activity-limiting symptoms.
A Fit&Well report recommends three gentle movements for people who feel stiff after sitting for much of the day: cat-cow, open-book thoracic rotation and a half-kneeling hip flexor stretch. Physical therapist Raj Suppiah says the sequence is intended to encourage back and hip mobility, while stressing that regular movement matters more than holding one supposedly perfect sitting posture.
The suggested sequence begins with 10–12 cat-cow repetitions, followed by 10–12 open-book rotations on each side. It ends with a 20–30-second half-kneeling hip flexor stretch per side. The report advises resting for 15–30 seconds and repeating the sequence once. It says to move gently within a comfortable range and stop if an exercise makes pain worse.
For cat-cow, start on hands and knees, with hands under shoulders and knees under hips. Slowly round the back and tuck the chin, then gently lower the abdomen, lift the chest and look slightly forward. Suppiah says the movement takes the spine through two directions after it has spent time in a relatively fixed position. One cycle from rounded to gently arched counts as a repetition.
The open-book movement is done lying on one side with hips and knees bent. With arms extended in front, slowly sweep the upper arm across the body as the chest rotates, keeping the knees together; the hand does not need to reach the floor. For the hip stretch, kneel on one knee, place the other foot in front, keep the torso upright and gently tuck the pelvis before shifting the hips forward. A cushion may be placed under the kneeling knee.
Movement Breaks After Long Sitting
The report’s practical point is that changing position regularly may be more useful than trying to maintain a single ideal posture all day. Suppiah says sitting itself is not inherently damaging to the spine and that research does not support the idea that one specific sitting posture causes back pain in everyone. The movements offer a short, equipment-light option for people who feel stiff after desk work, though the report does not establish that they will relieve symptoms for every reader.
Suppiah also frames back mobility as involving more than the back alone. The hip stretch addresses movement at the front of the hips, while the two other exercises move the spine and upper back. The routine may help readers think about mobility and movement variety as part of a broader approach, rather than treating a stretch as a substitute for strength work or individualized care.
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Why Sitting Can Feel Uncomfortable
Suppiah says prolonged sitting can leave muscles and joints in relatively static positions, while some muscles work continuously to support the sitting posture and may become fatigued. He adds that an ill-fitting chair or a desk setup that makes someone lean forward can add to discomfort. These are explanations offered by the physical therapist in the report, not a diagnosis of the cause of any individual’s back symptoms.
His advice is to change positions rather than chase perfect posture. The report also notes that mobility is only one part of back health: Suppiah says strength and endurance matter as well. It does not provide a full strength program or detailed workstation assessment, keeping its focus on three movements and general guidance for taking breaks from sitting.
“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 Suggested Routine
The report does not identify a specific cause for back tightness, establish that these exercises will work for everyone or compare the routine with other approaches. It also provides no study results or outcome data showing how much discomfort the movements may reduce. The suggested repetitions and holds are general exercise guidance, not a personalized plan.
It remains unclear whether a reader’s symptoms stem from prolonged sitting, an underlying condition, an injury or another cause. The report advises seeking guidance from a healthcare professional if back pain lasts for a few weeks or interferes with everyday activities, and stopping the exercises if pain gets worse.
How Readers Can Proceed
Readers who choose to try the sequence can follow the stated repetition and hold ranges, keep movements gentle and use a cushion for the kneeling stretch if needed. The immediate next step is to notice how the body responds: the report says to stop if an exercise worsens pain, rather than pushing through it.
For ongoing or activity-limiting pain, the report recommends advice from a healthcare professional. Suppiah’s broader guidance is to vary positions regularly and include strength and endurance work alongside mobility; the article does not prescribe a specific strengthening plan. No further publication or follow-up information is provided in the source material.
Key Questions
Which three movements does the report recommend?
It lists cat-cow, open-book thoracic rotation and a half-kneeling hip flexor stretch.
How many repetitions and how long should each movement take?
The report suggests 10–12 cat-cow repetitions, then 10–12 open-book rotations per side, followed by a 20–30-second hip-flexor stretch on each side. It suggests resting 15–30 seconds and repeating the sequence once.
Should I continue if a stretch makes my pain worse?
No. The report says to move within a comfortable range and stop if the exercises make pain worse. Seek professional advice if symptoms persist for a few weeks or affect everyday activities.
Does the report say sitting 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
