Sit tall with your feet flat on the floor
Cross your arms over your chest
Gently rotate your upper body to one side
Hold the stretch briefly
Return to center
Repeat on the other side
Clasp your hands in front of you
Round your upper back and reach forward
Let your shoulder blades spread apart
Hold the stretch briefly
Stand with your feet hip-width apart
Interlace your fingers and reach your arms overhead
Lean slightly to one side
Hold the stretch briefly
Repeat on the other side
Lie on your back with your knees bent
Bring both knees toward your chest
Gently rock side to side
Hold the stretch briefly
Use a foam roller under your middle back
Slowly roll over tight areas
Pause on tender spots briefly
Keep breathing steadily
Stretch after sitting for long periods
Move slowly and avoid bouncing