Knee-to-chest stretch: Lie on your back with your knees bent and your feet flat on the ground. Bring one knee up towards your chest and hold onto your knee or shin with both hands. Hold the stretch for 20-30 seconds before switching sides.
- Child’s pose: Start on your hands and knees, with your hands slightly in front of your shoulders. Sit back on your heels and reach your arms forward, keeping your forehead on the ground. Hold the stretch for 20-30 seconds.
- Cat-cow stretch: Start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Inhale and arch your back, bringing your belly towards the ground and lifting your head and tailbone towards the ceiling. Exhale and round your back, tucking your chin towards your chest and bringing your tailbone towards your knees. Repeat for several breaths.
- Spinal twist: Lie on your back with your arms out to the sides, palms facing down. Bring one knee towards your chest and then across your body, twisting your spine. Keep your opposite shoulder on the ground and gaze towards your outstretched arm. Hold the stretch for 20-30 seconds before switching sides.
Remember to move slowly and gently into each stretch, and to stop if you feel any pain or discomfort. It’s always a good idea to check with a healthcare provider before starting a new exercise routine or if you have any concerns about your back health.