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Step 1
Do an ergonomic posture check. Position your spine neutrally, sitting up tall in your chair with your arms at your sides and your shoulders over your hips. Pull your abdominals in to support your lower back, and look straight ahead with your chin parallel to the floor.
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Step 2
Lace your fingers together and reach toward the wall in front of you. Your arms should be parallel to the floor, with your rear shoulders and upper back rounding away from your chair. Maintain this position for five to 10 seconds, and then relax your shoulders. Repeat five to ten times to stretch the rear deltoids and trapezius muscles.
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Step 3
Reach your arms out to the sides, opening up the chest. You should feel a contraction in the upper back, between the shoulder blades. This back exercise helps strengthen your trapezius and lats while stretching the pectorals and front deltoids. Maintain the posture for 5 seconds, and then relax. Repeat five to ten times.
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Step 4
Extend your arms out to the sides in an airplane position. Gently swivel at the hips, twisting your body side to side while keeping your arms parallel to the floor. This movement helps to keep your spine mobile and feels especially good if you typically spend your day in a seated position.
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Step 5
Lower yourself to the floor on all fours, placing your hands underneath your shoulders and your knees underneath your hips. Slowly extend your right arm and left leg until they are parallel with the floor. Hold the pose for five to 10 seconds, and then switch to the opposite arm and leg. This exercise allows a full spinal stretch while strengthening your low back muscles. Breathe deeply throughout the exercise, remembering to pull your abdominals in when exhaling to lend full support to the lumbar spine.
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Step 6
Sit back with your hips over your feet and your arms outstretched in front of you in a yoga "prayer" position. Feel the stretch in your low back and the muscles lengthening along your entire spine. Breathe deeply and relax.
