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Physical therapist Raj Suppiah recommends three gentle mobility exercises for people who feel stiff after sitting: cat-cow, open-book thoracic rotations and a half-kneeling hip flexor stretch. His suggested sequence includes 10–12 repetitions of the first two moves and 20–30-second holds for the hip stretch, repeated once; stop if the movements worsen pain.
A Fit&Well report outlines three exercises physical therapist Raj Suppiah recommends for people who feel stiff after sitting for long periods: cat-cow, open-book thoracic rotations and a half-kneeling hip flexor stretch. Suppiah says the sequence is intended to encourage movement through the spine and hips, rather than to correct a supposedly perfect sitting posture.
Suppiah, co-founder of Foundation Physiotherapy & Wellness, recommends doing 10–12 cat-cow repetitions, followed by 10–12 open-book rotations on each side. The final exercise is a 20–30-second hip flexor stretch per side. Rest for 15–30 seconds, then repeat the sequence once, according to the report.
For cat-cow, start on hands and knees, with hands under shoulders and knees under hips. Slowly round the back toward the ceiling while tucking the chin, then gently lower the belly, lift the chest and look slightly forward. Move between the two positions within a comfortable range; each full cycle counts as one repetition.
For the open book, lie on one side with hips and knees bent about 90 degrees and arms extended in front. Keeping the knees together, sweep the upper arm across the body to rotate the chest and upper back, then return to the starting position. For the half-kneeling stretch, place one knee on the floor and the other foot forward. Keep the torso upright, gently tuck the pelvis and shift the hips forward until there is a stretch at the front of the kneeling-side hip. A cushion can be placed under the knee.
Movement, Not Perfect Posture
The advice offers a short routine for people whose backs feel uncomfortable after a long stretch at a desk or table, including those working in a temporary setup. Its central message is to change positions and move regularly, rather than trying to hold one posture throughout the day.
Suppiah says sitting keeps the spine and other joints relatively still, and some muscles may work continuously to support the seated position, contributing to fatigue or stiffness. He also says chair or desk fit can add discomfort—for example, when a person’s feet do not reach the floor comfortably or the work surface encourages sustained leaning. The report does not establish that these stretches work for everyone or treat an underlying condition; they are presented as mobility exercises to try gently.
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Why Hips Join the Routine
The exercises address different movements. Cat-cow moves the spine between rounded and gently arched positions. The open book adds rotation through the middle and upper back, an action Suppiah says is limited during desk work and used in everyday tasks such as turning and reaching.
The third move focuses on the front of the hip. Suppiah says sitting holds the hips in a flexed position, but cautions that this does not necessarily mean the hip flexors become permanently shortened. He describes the stretch as a way to encourage comfortable hip extension, noting that the hips and spine work together during movement. He also says mobility is only one part of back care; strength and endurance matter too. The source excerpt does not provide a specific strength program.
Suppiah’s broader guidance is that no single sitting posture is ideal for everyone and that even a comfortable position can become uncomfortable if held too long. He says sitting is not inherently damaging to the spine and recommends changing positions regularly.
“Our bodies are designed to move, not to hold one position perfectly for eight hours.”
— Raj Suppiah, co-founder of Foundation Physiotherapy & Wellness
Limits of the Stretch Advice
The report does not provide research results, clinical trial data or evidence that this exact sequence relieves back discomfort for all people. It also does not specify how often to perform the routine or whether it is suitable for people with particular injuries or medical conditions. The described moves are general exercise guidance, not a diagnosis or individualized treatment plan.
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 persists for a few weeks or interferes with everyday activities. Readers with existing health conditions or concerns about whether a movement is appropriate can seek professional guidance before trying it.
How to Use the Routine
Readers following the report can try the sequence at a comfortable pace: cat-cow, open-book rotations on both sides, then the half-kneeling hip flexor stretch on both sides, with a short rest before repeating once. The guidance emphasizes comfortable range of motion, not forcing the back or trying to make the hand reach the floor during the open-book rotation.
For ongoing discomfort, the next step is not to rely on stretches alone: consult a healthcare professional if symptoms last a few weeks or disrupt daily activities. The report does not identify a follow-up study or further announcement, and it offers no specific timeline for additional guidance.
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 for people who feel stiff after prolonged sitting.
How many repetitions or holds should I do?
The report suggests 10–12 cat-cow repetitions and 10–12 open-book rotations per side. Hold the half-kneeling stretch for 20–30 seconds on each side, rest for 15–30 seconds, then repeat the sequence once.
Should the open-book rotation reach the floor?
No. The report says the hand does not need to reach the floor. Rotate only through a comfortable range, keeping the knees together.
When should I seek professional advice?
Stop if an exercise makes pain worse. The report advises contacting a healthcare professional if back pain lasts for a few weeks or interferes with everyday activities.
Source: fitandwell.com
