Seated Spine Twist and Side Reach for Mid-Afternoon Stiffness

By mid-afternoon the upper back has been still for hours. This takes about three minutes and you don't leave the chair.

1. Sit tall near the front of the seat, feet flat.
2. Place your left hand on your right knee and your right hand on the chair back. Rotate gently to the right, breathe for 20 seconds, then switch sides.
3. Reach your right arm overhead and lean left until you feel the side of your torso open. Hold 15 seconds, then switch.
4. Finish with 5 slow cat-cow rounds in the chair: round the back on the exhale, lift the chest on the inhale.

Move only in a comfortable range and stop if anything pinches. A short guided version is in Flexor App for stretching.