Warming up is an important step to take before performing any type of exercise. Even though spinal stretches are not considered a vigorous form of exercise, your body becomes more flexible when your muscles are warm. A brief warm up when you are in a time crunch can consist of going up and down a flight of stairs, walking around the building or simply putting your joints through their normal range of motion. Shrug your shoulders, create circles with your arms out at your sides airplane-style or rotate your neck from side to side to loosen up your muscles and prepare yourself for seated spinal stretches.
The reverse arch stretch is a highly effective exercise that can be done while sitting. Many people do not use proper body mechanics when sitting at a desk or performing computer work and tend to sit in a hunched or stooped position. Poor posture of this kind can cause your back to ache and puts stress on your spinal cord as well as the lungs and abdominal organs. Sit at the edge of your chair with your knees bent and feet flat on the floor. Clasp your hands behind your back so your palms are touching each other, keep your arms and head straight and arch your back. Hold the position through several deep breaths before relaxing. Get a deeper stretch by arching your back more, pushing out your stomach and leaning your head back slightly.
Sitting for long period of time can stress your lower back, causing muscle spasms or aches. Sit toward the front edge of your chair with your back straight and head facing forward. Keeping your knees bent, lift one leg up off the floor toward your chest. Support the back of your thigh with your hands if necessary. Hold the position for 30 seconds to feel a pull in your lower back and gluteal muscles. You should not experience pain during the lower back stretch. If your back hurts, lower your knee away from your chest slightly. Repeat the stretch with your other leg.
The swivel stretch features a twisting motion to loosen up your spine and its supporting muscles. Sit on the edge of your chair with your feet planted on the floor. Lift both arms up into the air above your head to open up your chest before beginning the stretch. Then rest your left hand on your desk and place your right hand on the back of your chair. Slowly turn your upper body to the right while keeping your lower body still. Hold the position for 10 seconds. Place your right hand on the desk and left hand on the back of your chair and twist again, this time to the left. Hold for another 10 seconds before relaxing.
The Cow Face pose, also called Gomukhasana, is a yoga position that targets a number of different areas of the body, including the chest, shoulders, hips and back. Perform the Cow Face pose from a seated position on the floor. Bend your left leg so your left foot rests next to your right hip. Bend your right knee and place it on top of your left knee. This will look like a modified cross-legged position, but with both heels in line with the opposite hip. Lift your right arm above your head. Bend at the elbow so your right arm is behind your head between your shoulder blades. Reach around your back with your left arm and clasp your hands together if possible. Hold the position for up to a minute if you can. People with shoulder or neck problems may be unable to perform the Cow Face pose.
