DISC FLUFFER: Relieve tension, increase flexibility in the thoracic area (upper back) and improve the thoracic curve.
Sit in a chair, with your arms crossing your chest. Roll your head forward, rounding your thoracic (upper back). Notice any tension or pulling between your
shoulder blades, at base of your neck, or in your lower back. Begin a gentle bouncing movement in your upper back and try to sense the movement in each vertebra.
As you bounce your thoracic vertebrae, your head will naturally drop closer toward your lap. Allow your body to roll forward as far as comfortable as you bounce
the upper back. Then begin to uncurl as you bounce your way back to an upright position. Practice this exercise one to two times daily.
PELVIC ROCK: Especially restful for the lumbar region (lower back).
This exercise helps you to find the midpoint of the pelvic rotation, allowing you to sit in a more balanced and upright posture.
If you have a job that requires a lot of sitting, you can do this exercise several times through the day. Place your hands on the
top of your hip bones and rotate your pelvis forward as far as comfortable. The top of your hip bones will rotate toward the front of your body.
This movement will create a gentle arch in your lower back. Now rotate your hip bones backward as far as comfortable or until your lower back is flat or curves backward.
Rotate forward and backward four or five times, keeping the movement comfortable and slow. Now gradually shorten the range of motion in both directions--like a pendulum slowing down.
Continue this until you find the midpoint of the rotation. At the midpoint you will feel the sit bones resting securing on the chair. Notice the comfort of the spine in this
position. Don't try to hold this position. Give the body the time it needs to integrate the changes that can supported.
YouTube video: Self Care for Computer Users