Most of us with desk jobs have become accustomed to sitting for long periods of time, and it's not exactly a good thing. But that doesn't mean we can't stretch every now and then. Here's a quick way to relief tension and tightness in your upper chest and back, as well as make it easier to stay mentally clear and focused:
  1. Sit near the front end of a sturdy chair. Place your feet and knees together, with feet flat on the floor.
  2. Reach your arms behind you, grasp the back of the arm rests or the back of the chair. Hold on firmly as you inhale and lift your chest.
  3. Hold this position for a few breaths, focus on feeling a deep stretch across your chest and shoulders.
  4. Continue to sit at the front of the chair seat, but this time cross your arms in front of you and grasp the front of the chair arms with your fingertips.
  5. Inhale, sit tall. Exhale and contract your abdominals while rounding your back, bringing your chin down and pushing your middle back toward the back of the chair. Pause in this position for three breaths, focus on feeling a deep stretch in your entire back.
  6. Return to the upright position and repeat both of these stretches as often as necessary throughout your day.