Sitting, traveling, netflixing, (is that a word?) all these things can wreak havoc on your spine. I won't give you a whole anatomy class on your spine or lecture you on why you should stretch your spine, but I will tell you that having a flexible back can be the difference between a good day and bad day! Cat/Cow is probably one of my favorite spines stretches because you can do it sitting or standing. Here is a cat/cow you can do in tabletop, I also like to add in a little ab work because who doesn't want a six pack?!?
Table Top: Press your palms into the mat and bring your shoulders over your wrists. Pressing into your palms draw your shoulders away from your ears and look down to create a nice long neck. Bring your knees under your hips and draw the belly button in and up and lengthen your tailbone towards the back wall. Press the top of the feet into the mat. Take an inhale.
Cow pose: Inhale drop your belly down towards the mat lift the chin and open your heart.
Cat Variation: On your exhale press your belly button tightly up and round up through the upper back looking at your belly button. Pressing firmly into the mat with the top of the feet use your abs to lift the knees off the mat. Inhale lower back down to a neutral spine into tabletop. Take an exhale.