3. Shoulder Opener
Since extended sitting hunches the back and pulls the shoulders inwards, shoulder opening exercises are very beneficial for the chest, shoulders, spine and back muscles.
Stand up straight, holding a rope or a belt in each hand behind your back. Slowly start raising your arms behind you as high as you can, pulling your shoulders back and together at the same time.
4. Low Cobra
Lie facedown with your body resting in one straight line. Press your forearms into the floor and pull your shoulders back as you raise your head up and bend your back backwards.
5. Star Reach
Stand with your legs slightly wider than hip width. Raise your arms high with palms facing forward. Spread your fingers and rise high on your toes.
6. Number 4 Sit
In a seated position, cross your right ankle over your left thigh. Use your right hand to apply a bit of pressure to the inside of your right knee, and then slightly lean forward until you feel a gentle stretch in your right piriformis.
Hold the stretch as you inhale. When you exhale, attempt to apply a bit more pressure and lean a half an inch farther forward into the stretch. Do the same with each breath. Switch sides and repeat.