Desk jobs could put you out of sorts when your muscles tighten or become stiff due to being at your desk the whole day long.  Sometimes even walking can become a problem leave aside walking down a single flight of steps. To ensure your spine and muscles stay supple and relaxed do these back stretches that will release your whole day stress and keep your spine flexible.

Shoulder and back stretch

The best exercise that can be done anywhere anytime is a really simple one. All you need to do is move out of your chair. Interlock your hands behind your back and then slowly lift them up at the back till you feel the stretch in your chest and shoulders. Remember to lower your chin to your chest so that you do not feel a crunch in your neck. Do this while standing but it can be done even in a seated pose. Doing this pose every hour or so will ensure that your shoulders and spine do not grow stiff.

Yoga’s cobra pose

One of the best exercises that relaxes the whole spine is the yoga pose known as the ‘cobra pose’. This stretch relaxes your completely from the top of the spine right down to the end of the spine. Lay flat on your stomach. Place your palms on the floor at the front but make sure to tuck your elbows into your chest. Stretch your legs out at the back and keep them slightly apart. Using your palms lift your torso up from the floor in a backbend kind of pose. Throw back your head and look upwards. If you do the pose well you will feel a long stretch from your shoulders along the spine right down to your lower back. The tension leave your spine. Remember to breathe correctly in order to get the most benefit.

Spinal rock

Lie flat on your back with your knees bent and your and feet flat on the floor. Wrap your arms around your legs and draw them upwards towards the chest. Now gently rock yourself to loosen and relax the spine. Now stretch out on leg while you hug the other to your chest. Now do the same with the other leg. This exercise has the dual effect of stretching the spine as well as the hamstrings. Next remove your clasp. Keep the shoulders on the floor and bring the bent left leg across the midline towards the right floor. Take a few deep breaths and relax. Do the same with the right foot by placing it across the midriff towards the left side towards the floor.  Don’t force yourself to touch the floor if you cannot. With practice you will manage. After you have completed the entire cycle of these stretches then straighten out your legs straight down again. Now place the palms under your neck at the back and lift up your torso slightly. This sequence is a complete spinal stretch.