Follow these five series of exercises to mobilize your back and improve your flexibility! They are fun, simple, and invigorating and perfect for those office breaks when you’re aching for a refreshment after sitting at your desk for hours on end. All you need is a chair! 
Exercise 1: Roll Forward and Engage Abs
Sit up on your chair with your legs slightly apart and toes pointing outward. Roll forward from the hips and engage your abs. Keep rolling forward and back. Make sure you relax your shoulders and chest. The key is to just move your hips backwards and forwards without engaging your ribs. Then, bring your chest forward and out before rolling back in, making a big curve. Return to the straight sitting position and begin rolling backward and forward again with the bottom half of your body. This will work your lower abdominals. Make sure you match your body alignment with Alessia’s to get the best effect! Bring your chest forward again, arching and curving your back as you roll back in. Repeat this motion many times. 
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