Chair stretch

30s

Hands on your knees. Round, then arch. Keep it slow.

Sit toward the front of the chair, feet flat, hands resting on your knees.
Breathe out and round your back, letting your head drop and your shoulders roll forward.
Breathe in and arch, lifting your chest and drawing your shoulders back.
Keep moving between the two, one breath each way.

Easier: Make the range smaller. Rest your hands on the desk instead of your knees.

30s each side

One hand on the seat. Reach the other up and over.

Sit tall with both feet flat and hold the side of the seat with one hand.
Reach the other arm straight up.
Lean up and over toward the hand on the seat, keeping both hips heavy on the chair.
Stop where the whole side of your body feels long, and breathe there.

Where you feel itSide of the ribsSide of the waist

Easier: Rest the reaching hand on the back of your head instead of reaching up. Keep the bend small.

30s

Chair back under your shoulder blades. Arch over it.

Sit tall with the top of the chair back resting just below your shoulder blades.
Lace your fingers behind your head and let your elbows open wide.
Breathe in and arch your upper back over the chair, lifting your chest toward the ceiling.
Let your head follow your chest, then come back up slowly.

Where you feel itBetween the shoulder bladesFront of the chest

Easier: Keep your chin tucked and look ahead instead of up. Cross your arms over your chest if the laced hands are too much for your shoulders.

The sequence