There’s a beautiful exercise called a Park Bench Decompression.
It’s titled that way, because a park bench is the perfect height, and people like to walk in parks. What I can do here, is that I’m putting my hands on the desk, or it could be a table or a bar or a lot of different things. And I’m going to put all the weight on my hands, in my arms, and my shoulders. So all the weights there is actually pressure on my shoulders. And without effort, I’m going to let my hips fall forward and bend back. Now what I’m doing here is I’m decompressing my spine and I’m getting an extension at the same time. And you never hold this for more than 30 seconds.