Lay on your stomach with your hands under your shoulders. Tuck your elbows by your sides and slowly elevate your head and chest, maintaining your hips and groin on the bed. If comfortable, glance up and close your teeth to go deeper.
Hold one knee to your chest with your arms or hands while lying flat on your back. Your lower back should extend nicely. This stretch can be done with both knees if it's comfortable. Hold this stretch for 30 seconds.
Raise one leg and gently roll it over while lying on your back. Always keep both shoulders on the bed. If comfortable, stretch one arm out to the side, aligning it with your shoulders, and slowly swivel your head to face it.
Upper back stretch
Sit on the bed edge with your feet flat. Reach forward with interlocked fingers and a moderate back bend. Put your hands at shoulder height and stretch. You should feel shoulder blade stretch. Hold this stretch for 10 seconds.
Relax your shoulders and gently move your left ear to your left shoulder with your left hand on your head. Stretch only as far as comfortable. Repeat slowly on the other side after 10 seconds.
Spread your shoulder blades out and back, and reach one arm across your body. Use your other arm to slowly deepen the stretch. Hold for 30 seconds, then switch sides and do it again.
Hold your hands over your head with your feet hip-width apart. Lean gently to one side to feel a deep stretch. Pause, then stand upright. Repeat 8–10 times per side.