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
Physical therapist Raj Suppiah recommends cat-cow, open-book thoracic rotations and a half-kneeling hip flexor stretch for people feeling stiff after sitting for long periods. The Fit&Well report also advises stopping if an exercise worsens pain and seeking professional advice for pain that lasts a few weeks or interferes with everyday activities.
A Fit&Well report outlines three stretches recommended by physical therapist Raj Suppiah for people who feel back stiffness after sitting for long periods: cat-cow, open-book thoracic rotation and a half-kneeling hip flexor stretch. Suppiah says the focus should be on moving regularly rather than holding one supposedly perfect sitting posture.
The suggested sequence starts with 10–12 cat-cow repetitions, moving slowly between a rounded-back position and a gentle arch on hands and knees. One movement from rounded to arched and back counts as a repetition. Suppiah says this encourages motion in both directions through a spine that may have been held relatively still while sitting.
Next, the report recommends 10–12 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 as the chest rotates. The knees stay together, and the hand does not have to reach the floor. The final move is a half-kneeling hip flexor stretch, held for 20–30 seconds on each side. A cushion can support the kneeling knee; keep the torso upright and avoid arching the lower back.
Fit&Well suggests resting for 15–30 seconds after completing the three movements, then repeating the sequence once. The report advises moving within a comfortable range and stopping if an exercise worsens pain. It says people whose back pain lasts for a few weeks or interferes with everyday activities should seek advice from a healthcare professional.
A Short Break From Fixed Positions
The routine offers readers a practical way to add gentle movement after extended sitting, including rotation and hip motion that may be limited during desk work. Suppiah’s advice also shifts attention away from trying to maintain one ideal posture all day: even a position that feels comfortable at first can become uncomfortable when held for too long.
This matters because people may respond to stiffness by focusing only on how they sit. Suppiah instead recommends changing positions regularly and says back comfort involves the hips as well as the spine. The report presents the exercises as movements for people feeling stiff after sitting.
Products Worth Considering
BowFlex Results Series SelectTech Adjustable Dumbbells (Pair)
Levoit Vital 100S-P Air Purifier with Washable Pre-Filter
Oral-B iO Series 3 Rechargeable Electric Toothbrush for Adults, Black
As an affiliate, we earn on qualifying purchases.
Why Sitting Can Feel Uncomfortable
The report grew out of a Fit&Well writer’s experience working temporarily at a dining table and feeling stiff after sitting in a dining chair. The writer asked Suppiah, a physical therapist and co-founder of Foundation Physiotherapy & Wellness, for movement suggestions. His advice is presented in the context of the writer’s experience and a familiar situation.
Suppiah says prolonged sitting can leave muscles and joints in relatively static positions, while some muscles work continuously to support the body and may become fatigued. Chair or desk fit can add discomfort—for example, if a person’s feet do not comfortably reach the ground or the desk requires leaning forward. He also cautions against treating sitting itself as inherently damaging or assuming one posture causes back pain in everyone.
In the report, Suppiah describes mobility as one part of back health, alongside strength and endurance. He also recommends strength exercises including bird dog, glute bridge and side plank.
“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
Who Should Use These Stretches?
The report does not specify how often the routine should be performed over the long term. It also does not identify the cause of any individual reader’s back discomfort. It advises seeking professional advice if pain lasts for a few weeks or interferes with everyday activities.
People’s comfort and mobility vary. The report suggests using a cushion under the kneeling knee if needed, staying within a comfortable range and stopping if pain worsens. It also advises contacting a healthcare professional if pain persists for a few weeks or affects everyday activities.
Try the Sequence With Care
Readers can follow the sequence as described—cat-cow, open-book rotations on both sides, then the half-kneeling hip flexor stretch—while keeping the movements gentle and adjusting their range to comfort. The report’s immediate suggestion for people who sit for long periods is to change positions and move regularly, rather than waiting for a stretch to compensate for an entire day in one position.
The report advises stopping if an exercise makes pain worse. Anyone whose symptoms continue for a few weeks or interfere with normal activities should seek advice from a healthcare professional.
Key Questions
Which three moves does the report recommend?
It recommends cat-cow, open-book thoracic rotation and a half-kneeling hip flexor stretch, in that order.
How many repetitions or how long should I hold each move?
Do 10–12 cat-cow repetitions and 10–12 open-book rotations per side. Hold the hip flexor stretch for 20–30 seconds per side. The report suggests resting 15–30 seconds and repeating the sequence once.
Should I keep stretching if it hurts?
No. The report advises moving within a comfortable range and stopping if an exercise makes pain worse. Ask a healthcare professional for advice if symptoms persist or affect everyday activities.
Does sitting in one posture cause back pain for everyone?
Suppiah says the report’s cited evidence does not support the idea that one specific sitting posture causes back pain in everyone. He says even a comfortable position can become uncomfortable if held for too long and recommends changing positions regularly.
Source: fitandwell.com
