In the same seated position, you can do side bends and twists to release the compression between the vertebrae and increase your range of motion. First, inhale and sweep your arms overhead. Hold your left wrist with your right hand, keep your arms by your ears, exhale and bend toward the right. Hold the stretch for five breaths, inhale to center, switch your hands, exhale and bend to the left. Hold for five breaths. Inhale back to center, release the grip on your hands, exhale and twist to the right, letting your hands fall to the outside of your thigh or chair. Hold for five breaths, inhale to center and repeat to the left.
Article source: https://www.nytimes.com/2020/05/23/at-home/coronavirus-simple-stretches-sitting.html