Sitting for 8 to 10 hours a day transforms our back muscles into tight and lazy structures.
There are 3 good positions to practice back extension. The following exercises should be done for 3 sets, maintaining the extended position for 6 to 8 seconds each time - remember that endurance is the most protective for the back.
1/Upward incline bench: this exercise will extend both thoracic and lumbar muscles and help to maintain a good joint mobility. If the bench is supporting the area right under the chest, then we are focusing mostly on the thoracic spine. Always start from a neutral spine, because flexion causes a lot of pressure on the spine.
2/Flat bench: for both thoracic and lumbar spine.
3/Sitting: this variation can be performed at work. This one is focused on the thoracic spine , so be sure to focus on bracing your abdominal - core control - before slowly extending your back. This will prevent the lower back from arching too much.