For a healthy spine, it should be moved in various directions. A typical day in the office is seated with a rounded back. We need to re-program our bodies, for relief and better blood circulation. The focus here is to open up the front body, and in doing so we need to strengthen the back side.
Strengthen areas: Lower back.
Stretch areas: Psoas, quads, lower back.
Focus on the breathing is key in all exercises.