Roll-down - Roll-up

1. 1 Stand with your feet shoulder width close to your desk.
2. 2 Take a deep breath, grow taller and lower your shoulder blades.
3. 3 Exhale as you slowly roll your upper body down, starting by tucking your chin toward your chest.
4. 4 Gradually let your shoulders and upper back round forward.
5. 5 Allow your hands to slide down your thighs, reaching toward your knees or lower (as far as comfortable).
6. 6 Inhale as you roll-up, reversing the movement. Begin by stacking your lower back, then your mid-back, shoulders, and finally your head.
7. 7 Perform the movement in a slow and controlled manner for 7 reps.

This low-impact exercise gently stretches and mobilizes the spine, easing tightness in the neck, shoulders, and back while improving posture and promoting better alignment. Quick, discreet, and effective.