Seated Back Stretch
This is a good stretch for people who don’t have back problems and want a stretch that can easily be done in a chair. This stretch can be used to stretch lower or upper back muscles and there are a number of variations, so it’s very versatile.
The general strategy is to arch your back and grab your legs with your hands, using your arms to push/pull against your legs to provide tension to stretch your back. If more of the arch is in the upper back, it stretches the upper back and if more of the curve is in the lower back, the stretch will focus on those muscles.
The key is to find the right way to use your arms to target the area of the back you want to stretch. Some people like to use one hand on each leg (usually somewhere behind the knee), but many people prefer to grab one leg with both hands and then repeat the stretch with the other leg. Each position provides a little different stretch, so the goal is to find the place on your leg(s) that gives you the most leverage and the best stretch.
To perform the actual stretch, pull against your leg with your hand and simultaneously arch your back/side and try to push your torso as far from your leg as possible. You will not actually move very much, but the act of trying to bend and push away should create a good stretch through your back.