Spines are meant to have full range of motion and to be flexible. By regularly practicing backbends and forward bends you restore your spine’s natural flexibility and reduce your chances of injury.  Backbends strengthen the spine, relieve chronic back or neck pain.  Backbends also improve breathing, open the chest and increase the amount of oxygen in the lungs. Seated backbends can be done in the office throughout the day. Try the following

• While sitting at your desk, sit all the way back in the chair with your feet resting comfortably on the floor.  Let your hands rest on your on your knees palms facing down.  Lengthen through the spine with your chest out and core pulled in.  As you inhale lift your head toward the ceiling.  Gently bring your chest forward creating a slight arch in your back while rolling the shoulders around and back.  As you exhale lower the chest and the head bringing the body back into neutral position. Repeat 3-5 times. Focus on  your breath and notice any feelings created by the movement.