Sit tall, feet flat. Soft chest-open: clasp your hands behind the chair and open the chest for about 20 seconds. Then seated cat–cow, six slow reps. Finish by hugging yourself, left then right, about 15 seconds each, for the mid-back. Stop if anything feels sharp or you get dizzy.
I keep a short version of this between sit blocks with Flexor App for stretching.
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