TL;DR
Get workout gear delivered free with Prime
- Fast, free delivery on millions of items
- Prime Video, Amazon Music and more included
- Member-only deals all year
A Fit&Well report features physical therapist Raj Suppiah’s three suggested moves for easing the feeling of back stiffness after prolonged sitting: cat-cow, open-book thoracic rotations and a half-kneeling hip flexor stretch. The report gives a short sequence and advises moving within a comfortable range, stopping if pain worsens and seeking professional advice for persistent or activity-limiting pain.
Physical therapist Raj Suppiah recommends three gentle mobility moves—cat-cow, open-book thoracic rotation and a half-kneeling hip flexor stretch—for people who feel stiff after sitting for long periods, according to a Fit&Well report. The suggested routine focuses on moving the spine and hips rather than trying to maintain one supposedly perfect sitting posture.
The report proposes doing 10 to 12 cat-cow repetitions, followed by 10 to 12 open-book rotations on each side, then holding the half-kneeling hip flexor stretch for 20 to 30 seconds per side. After resting for 15 to 30 seconds, readers can repeat the sequence once. The report advises keeping movements gentle and within a comfortable range.
For cat-cow, start on hands and knees, with hands under the shoulders and knees under the hips. Slowly round the back and tuck the chin, then reverse by gently lowering the belly and lifting the chest. Suppiah says the movement encourages the spine to move in both directions after it has been held relatively still.
For the open book, lie on one side with hips and knees bent, arms extended in front and palms together. Sweep the upper arm across the body as the chest rotates, keeping the knees together; the hand does not need to reach the floor. The hip flexor stretch is performed in a half-kneeling position: keep the torso upright, gently tuck the pelvis and shift the hips forward until a stretch is felt at the front of the hip. Use a cushion under the kneeling knee if needed, and repeat on the other side.
Movement Breaks After Long Sitting
The advice offers a brief routine that can be done without equipment and addresses movement in both the spine and hips. Suppiah’s explanation shifts the focus from holding a rigid posture to changing positions and moving regularly. That may be practical for people working at a desk or using a temporary, less comfortable setup.
The report presents these exercises as mobility suggestions, not as a diagnosis or guaranteed treatment for back pain. It also says sitting itself is not inherently damaging to the spine and that research does not support the claim that one sitting posture causes pain in everyone. Individual symptoms and causes can differ, so the routine should not replace clinical advice when pain continues or disrupts daily activities.
Products Worth Considering
Levoit Vital 100S-P Air Purifier for Home and Pets
LEVOIT Air Purifier for Home, Pets, Bedroom, Smart WiFi
TheraGun Therabody PRO Plus 6-in-1 Deep Tissue Massage Gun, Black
As an affiliate, we earn on qualifying purchases.
Why Sitting Can Feel Uncomfortable
Fit&Well’s report describes its author experiencing back stiffness while working at a dining table rather than a usual workstation. In response, the publication asked Suppiah, co-founder of Foundation Physiotherapy & Wellness, for mobility exercises suited to breaks from prolonged sitting.
Suppiah says remaining in one position for a long time can leave muscles and joints relatively static, while some muscles work continuously to support the body and may become fatigued. He also says an ill-fitting chair or a desk arrangement that requires leaning forward may add discomfort. His guidance is to change positions regularly rather than pursue one fixed posture.
The report notes that mobility is only one part of supporting back function; Suppiah also points to strength and endurance. It does not provide a full strengthening plan or evidence that the three stretches prevent or resolve a particular condition.
“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 Stretching Advice
The report does not identify the cause of any individual reader’s back discomfort or establish that these movements will relieve pain for everyone. It also does not cite a clinical trial testing this exact three-move sequence, give a timeframe for expected relief or specify how often the sequence should be repeated beyond the suggested second round.
People’s symptoms, mobility and medical histories vary. The report’s safety guidance is to move gently, stop if an exercise makes pain worse and seek advice from a healthcare professional if back pain persists for a few weeks or interferes with everyday activities. It does not set out additional precautions for particular conditions.
How to Use the Routine Safely
The source does not announce a follow-up study or a scheduled next development. Readers who try the sequence can follow the stated repetitions and holds, use only a comfortable range and stop if symptoms worsen. Those with pain that lasts for weeks or affects daily activities should consult a healthcare professional rather than relying on stretching alone.
For ongoing desk work, Suppiah’s broader recommendation is to vary positions and move regularly. The report also says strength and endurance matter alongside mobility, but offers no specific strengthening schedule. Any next steps beyond the short routine depend on the person’s symptoms and, where needed, professional assessment.
Key Questions
Which three moves does the physical therapist recommend?
Cat-cow, open-book thoracic rotation and a half-kneeling hip flexor stretch are the three exercises in the Fit&Well report.
How many repetitions or holds does the routine use?
The suggested sequence is 10 to 12 cat-cow repetitions, 10 to 12 open-book rotations per side and a 20- to 30-second hip flexor stretch on each side. Rest for 15 to 30 seconds, then repeat the sequence once.
Should I keep stretching if the movements hurt?
No. The report advises moving gently within a comfortable range and stopping if an exercise makes pain worse. Seek professional advice if pain persists for a few weeks or interferes with everyday activities.
Does the report say one sitting posture causes back pain?
No. Suppiah says the report does not support the idea that one specific sitting posture causes back pain in everyone. His advice is to change positions regularly rather than hold a single posture all day.
Source: fitandwell.com
