Grab the back of a chair or a rail with both hands. Lean forward until your upper body and arms are in line with the floor. Now pull your hips backwards and push your upper body towards the ground.

Improve spinal mobility and ease lower back tension. Lie on your back, knees bent at 90 degrees, and gently twist them side to side, keeping shoulders grounded.

Start on your hands and knees. As you exhale, round your spine towards the ceiling (cat). As you inhale, arch your back and lift your chest (cow).

Find deep relaxation and stretch your back, hips, and shoulders with Child's Pose. Start on hands and knees, sit back on heels, and reach arms forward.

Enhance upper back and shoulder flexibility with the 'thread the needle' stretch. On hands and knees, slide one arm under to rotate your torso and shoulder.

Boost spinal and hip flexibility with this seated twist. Sit, bend one knee, place foot outside opposite thigh, then use your elbow to gently twist your torso.

Improve upper back mobility with foam rolling. Lie on your back, roller under mid-back. Support head, then gently extend over roller for a relieving stretch.

Improve spine flexibility with the Prone Cobra stretch. Lie face down, lift your chest, keep hips on the floor, and feel the stretch in your upper back.

Sit or stand tall. Squeeze your shoulder blades together, as if trying to pinch a pencil between them. Hold briefly, then release.

Hold a resistance band with both hands, arms extended in front of you. Pull the band apart, squeezing your shoulder blades together.