Side Bend

  • Hold chair with right hand and inhale left
    arm overhead
  • Lean to right to stretch the left waist
  • Breathe deeply into the left rib cage
  • Hold 3-5 breaths
  • Repeat to other side
Cat/Cow Tilts

  • Place hands on knees
  • Cow:  Inhale, press tail bone back
    towards chair and lift chest drawing
    shoulders back
  • Cat:  Exhale, round back and press tail
    bone forward, pressing navel towards
    spine
  • Repeat 10 times
Chest Opener

  • Sit forward in chair and hold edges of seat
    behind back
  • Inhale and lift the chest
  • Exhale and lean forward over legs, pressing
    feet into floor
  • You can gently drop the chin for more stretch
  • Hold 5-10 breaths
Cross-Leg Twist

  • Cross right thigh over left
  • Inhale and sit up tall
  • Exhale bring left arm outside of right knee, right
    arm under chair back
  • Try to twist navel, ribs and chest allowing head to
    follow
  • (Hold 10 breaths each side)
Keeping the spine mobile throughout your day can help to alleviate constricted breathing and
stiffness in the back.