TL;DR
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Physical therapist Raj Suppiah recommends cat-cow, open-book thoracic rotations and a half-kneeling hip flexor stretch for people who feel stiff after prolonged sitting. The advice comes from a Fit&Well report, not a clinical trial, and the exercises should be done gently; stop if pain worsens and seek professional advice for persistent or disruptive symptoms.
A Fit&Well report recommends three gentle mobility exercises for people who feel a tight or stiff back after sitting for long stretches: cat-cow, open-book thoracic rotation and a half-kneeling hip flexor stretch. Physical therapist Raj Suppiah says the aim is to move the spine and hips regularly, rather than trying to hold one supposedly perfect sitting posture all day.
Suppiah, identified in the report as a co-founder of Foundation Physiotherapy & Wellness, suggests completing 10 to 12 cat-cow repetitions, followed by 10 to 12 open-book rotations on each side. The sequence finishes with a 20- to 30-second hip flexor stretch per side. After resting for 15 to 30 seconds, the report says to repeat the sequence once. The source does not provide evidence from a clinical trial comparing this routine with other approaches.
For cat-cow, start on hands and knees with hands below shoulders and knees below hips. Slowly round the back toward the ceiling, then gently lower the abdomen and lift the chest, moving within a comfortable range. Suppiah says the exercise 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 and arms extended in front. Keeping the knees together, sweep the top arm across the body as the chest rotates; the hand does not need to reach the floor. The final move starts in a half-kneeling position. 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 be placed under the kneeling knee.
Why Movement Breaks May Help
The report offers a short routine for a common situation: discomfort that can arise after working or sitting in one position for much of the day. Suppiah says prolonged sitting can leave muscles and joints relatively still, while some muscles work continuously to support the seated position and may become fatigued. The moves target the spine, upper back and hips, rather than treating the back as an isolated area.
His advice is not that sitting itself damages the spine, or that these stretches will resolve every cause of back pain. Instead, he recommends changing positions regularly and moving within a comfortable range. That distinction matters because the source describes professional guidance, not proof that a specific posture or stretch prevents or cures back pain.
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The Advice Behind the Routine
The report began with its writer describing back stiffness after temporarily working at a dining table rather than a usual workspace. The writer asked Suppiah for movements to use after sitting. His response focused on regular movement and mobility, with the three exercises selected to involve spinal bending, rotation and hip extension.
Suppiah says sitting can become uncomfortable even when a person is trying to maintain good posture. He also notes that a poorly fitted chair or desk setup—for example, feet that do not comfortably reach the floor or a workstation that leads to sustained forward leaning—may add to discomfort. He advises varying positions rather than searching for one posture to hold 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
Limits and Safety Considerations
The report does not say how quickly the routine should ease stiffness, whether it works for particular diagnoses, or how it compares with other treatments. It also does not establish that sitting caused any individual’s back pain. The recommendations are general and may not suit everyone, especially people with an injury or a condition that affects movement.
The source advises moving gently within a comfortable range and stopping if an exercise makes pain worse. It recommends seeking advice from a healthcare professional if back pain lasts for a few weeks or interferes with everyday activities. The report does not specify what diagnosis or treatment a clinician might recommend.
How to Use the Recommendations
Readers who choose to try the routine can follow the stated repetitions and holds, keep the movements comfortable, and change or stop an exercise that aggravates symptoms. The source also says mobility is only one part of back care: Suppiah recommends strength and endurance work for muscles that support the spine and hips, though the supplied report excerpt does not detail a specific strength program.
For ongoing, worsening or activity-limiting pain, the next step in the report’s guidance is to consult a healthcare professional rather than relying on stretches alone. The source provides no further follow-up or outcome data on the routine.
Key Questions
Which three moves does the physical therapist recommend?
Cat-cow, open-book thoracic rotation and a half-kneeling hip flexor stretch. The sequence moves the spine through bending and rotation and stretches the front of the hip.
How many repetitions and holds are suggested?
The report suggests 10 to 12 cat-cow repetitions, 10 to 12 open-book rotations per side, and a 20- to 30-second hip flexor stretch per side. It says to rest for 15 to 30 seconds and repeat the sequence once.
Should I continue if a stretch increases my pain?
No. The report advises moving within a comfortable range and stopping if the exercises make pain worse. Seek guidance from a healthcare professional if symptoms persist or limit daily activities.
Does the report say sitting damages the spine?
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 recommends regularly changing positions instead of holding a single posture for too long.
Source: fitandwell.com
