If you are sitting down most of the time for a day, you need to move. Not only strength training helps your general health but also some mobility exercises will restore your body to “normal”. Let me teach you during a personal training session if you aren’t sure.
Cat and Cow
Cat and Cow exercise is NOT a stretch. What you want to achieve with exercise is to improve extensibility within the lumbar extensor muscles. In fact, you don’t want to push at the end ranges of flexion and extension.
How to start
Starting with a quadruped position with the hands positioned directly under the shoulders and knees positioned directly under the hips.
Making sure to engage the core mussels to create a neutral spine in starting position, and elbows extended throughout the movement.
Execution
Gently pushing and rounding the entire back upward. Drop the head, bringing the chin toward the chest as exhaling slowly.
Relax and return to the starting position, allow shoulders to collapse toward the spine and tilt the head upward as inhaling.
Some t-spine mobility exercises here