Seated spinal rotation

Have you ever been so focused on what you’re working on at your desk that you forget there is a world going on around you? Well, this stretch not only relieves tension in your hips and back, but also it’s a good excuse to look up and see what’s going on in the outside world.
To do this stretch follow these steps:

1. Sit up tall in a chair with your left leg crossed over your right, your abdominals lifted, and your shoulders down (see Figure a). If it’s uncomfortable to cross your legs, do this stretch with both feet flat on the floor.
2. Cross your right arm over your body so your forearm rests on your left thigh, and place your left hand on the back of the seat of your chair.
3. Inhale and as you exhale, twist at your waist and look back over your left shoulder. Look over your shoulder as if you were trying to look behind you (see Figure b). Remember to keep your shoulders down and your gaze level.
4. Hold the stretch for 30 seconds, gently pressing your right forearm against your left leg as you deepen the stretch.
5. Release the stretch and repeat on the other side by crossing your right leg over your left and twisting to the right.

A few do’s and don’ts for this exercise:

• Do sit up tall — no slouching.
• Do keep your hips facing forward.
• Don’t tense up your shoulders and neck.