TL;DR
Get health and wellness essentials delivered free with Prime
- Fast, free delivery on millions of items
- Prime Video, Amazon Music and more included
- Member-only deals all year
Physical therapist Raj Suppiah recommends cat-cow, open-book thoracic rotations and a half-kneeling hip flexor stretch for people who feel stiff after sitting for long periods. He advises moving within a comfortable range, stopping if pain worsens and seeking professional guidance if back pain persists or disrupts daily activities.
Physical therapist Raj Suppiah recommends three gentle movements—cat-cow, open-book thoracic rotation and a half-kneeling hip flexor stretch—for people who feel stiff after sitting for extended periods. The Fit&Well report presents the sequence as a way to move the spine and hips after time spent seated, while advising readers to stay within a comfortable range and stop if pain gets worse.
The routine begins with 10 to 12 cat-cow repetitions, moving slowly between rounding the back and gently lowering the abdomen while lifting the chest. Suppiah says the exercise encourages spinal movement in both directions after the spine has spent time in a relatively fixed position. One round of the sequence includes the prescribed repetitions, followed by a brief rest before repeating it once.
Next, the report recommends 10 to 12 open-book rotations per side. Lie on one side with hips and knees bent, arms extended in front, then sweep the upper arm across the body while allowing the chest and upper back to rotate. The knees stay together; the reaching hand does not have to touch the floor. Suppiah describes the movement as a way to practice rotation through the thoracic spine, or middle and upper back.
The final movement is a half-kneeling hip flexor stretch, held for 20 to 30 seconds on each side. With one knee on the floor and the other foot planted forward, keep the torso upright, gently tuck the pelvis and shift the hips forward until a stretch is felt at the front of the kneeling-side hip. A cushion can go under the knee if needed. The source advises resting for 15 to 30 seconds between rounds and repeating the sequence once.
A Short Routine After Long Sitting
The advice focuses on changing position and restoring comfortable movement, rather than trying to hold one supposedly ideal posture throughout the day. Suppiah says muscles and joints can become uncomfortable when kept relatively still, and that muscles supporting a seated position may fatigue. An ill-fitting chair or desk that encourages leaning forward can add to discomfort, according to his comments in the report.
The routine also includes the hips as well as the back. Suppiah says prolonged sitting keeps the hips flexed, and some people may notice stiffness or discomfort when moving them into extension afterward. The exercises are presented as mobility suggestions, not a diagnosis or a guaranteed treatment for back pain; the report also says strength and endurance matter alongside mobility.
Products Worth Considering
Theragun Relief Special Edition Bundle
Fitbit Charge 6 Fitness Tracker – Obsidian/Black
Hyperice Hypervolt Go 3 Percussion Massage Gun with Carry Case
As an affiliate, we earn on qualifying purchases.
Suppiah on Movement and Posture
The Fit&Well report grew out of its writer experiencing back stiffness while working at a dining table instead of a usual workspace. The writer asked Suppiah, identified as a physical therapist and co-founder of Foundation Physiotherapy & Wellness, for movements to try after sitting. The source does not provide a study or clinical trial testing this particular three-exercise sequence.
Suppiah challenges the idea that one posture suits everyone or should be maintained all day. He says sitting is not inherently damaging to the spine and that research does not support the claim that a single sitting posture causes back pain in everyone. His practical advice is to change positions regularly rather than remain still in pursuit of perfect posture.
“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 of the Exercise Advice
The source offers practical guidance from one physical therapist, but does not report clinical evidence showing that this exact routine relieves back pain for everyone, how quickly a person might feel a difference, or which conditions may make an exercise unsuitable. The report also does not establish that sitting caused any individual reader’s pain.
Readers are told to move gently within a comfortable range and stop if an exercise worsens pain. The report recommends seeking advice from a healthcare professional if back pain lasts for a few weeks or interferes with everyday activities. It does not give individualized guidance for people with existing injuries or other health concerns.
When to Seek Individual Guidance
The article’s immediate recommendation is to try the sequence gently, adjust the range to comfort and take movement breaks rather than staying in one position for a prolonged stretch. Suppiah also says mobility is only one part of back care, with strength and endurance important too; the supplied report does not detail a full strength program.
For readers whose pain persists for several weeks, worsens with the movements or affects daily activities, the next step described in the source is to consult a qualified healthcare professional. The report does not announce a further study or follow-up, so whether this routine works for a particular person remains individual.
Key Questions
Which three exercises does the report recommend?
It recommends cat-cow, open-book thoracic rotation and a half-kneeling hip flexor stretch.
How many repetitions or how long should each move last?
Do 10 to 12 cat-cow repetitions and 10 to 12 open-book rotations on each side. Hold the hip flexor stretch for 20 to 30 seconds per side. The source suggests resting 15 to 30 seconds and repeating the sequence once.
Should the stretches hurt?
The report advises moving within a comfortable range and stopping if an exercise makes pain worse. It does not describe pain as a goal of the stretches.
When does the report suggest seeking professional advice?
It advises consulting a healthcare professional if back pain persists for a few weeks or interferes with everyday activities.
Source: fitandwell.com
