This routine is for those of you who come home at the end of the day with a tense neck, tight shoulders and a stiff back. If you don’t have a foam roller yet, please get one! They’re cheap, effective and fabulous.

After a long day of sitting hunched over a keyboard  it’s incredibly important to re-align your spine and stretch out your upper body. This routine will take no more than 5 minutes and will help you de-stress both mentally and physically. And for good measure, I threw in a couple of abdominal exercises to strengthen your core and prevent further back pain.

PECTORAL STRETCH
Carefully lay down on the foam roller with your feet flat on the floor and your arms resting down by your side. Take a few seconds to breathe and relax into the position. Open your arms out to the side with your palms facing up and allow the pectoral muscles to open and stretch. Rest your hands and elbows on the ground if you can do so comfortably. Hold for 5-10 breaths.

ARM CIRCLES
Keep you abdominals engaged and your shoulders stabilized while make 5 big circles with your arms. Try to brush the floor with your hands but don’t force a big rotation. Work within a comfortable range of motion. Repeat in the opposite direction.

RHOMBOID RELEASE
Place your arms in a “W” position with your palms facing up. Be sure to keep your forearms parallel to the floor throughout this entire movement. Slowly slide your forearms up above your head and then slide them back down. Keep your shoulder blades stabilized and your rib cage closed. Focus using the roller to massage the muscles located between your shoulder blades. Repeat 5 times.

CHEST LIFT
Keep your feet flat on the floor, hip distance apart. Interlace your hands behind your head to support your neck. Keep your elbows wide but within your peripheral vision. Inhale to prepare and exhale to lift your chest, folding right under your ribs. Repeat 5 – 10 times.

TOE TAPS
Rest your hands gently down on the floor. Engage your abdominals and draw both legs up into “table top” position. Lower one leg at a time to tap the floor, leading with the thigh bone, not just the foot. Inhale as you lower, exhale as you use your abs to draw the leg back up. Repeat 5 times on each side and 5 times with the legs glued together.

Questions on how to perform these exercises? Post a comment below!