Sitting really is the bane of modern day living. Why not spend some of that sitting time doing something for your back that will let it move. Slowly roll yourself down and back up. Hold each stretch for 30-60 seconds. Repeat 1-3 times. Breathe into your belly while your holding the stretch.
This stretch is great for tight shoulders and neck muscles. Hold onto something or, lengthen both arms and clasp your hands together. If you hunch your shoulders up to your ears, then pull them down. Nod your head forward. Bring you chin back a tad or lengthen through the back of the neck. Hold for 6-12 breaths, or 30-60 seconds. Repeat 1-3 times.
A lot of people suffer from tight hips and a tight tush. Even if you don’t, this stretch is going to feel great. The first picture shows a good way to stretch sitting on a chair. The second picture shows a good way of doing it on the ground. Do 1-3 sets, of holding for 30 seconds, or 6 breaths. Doing both sides once = 1 rep. Keep breathing. Relax your jaw.