Section 1: Lie on your back. Wrap both arms around your right leg, drawing your right knee toward your chest. Simultaneously bring your head toward your right knee. Hold for 5 seconds. Switch sides and repeat 10 times.
Section 2: Sit cross-legged, lean forward, and extend your upper arms until you feel a stretch in your back muscles. Hold for 5 seconds. Before returning to the seated position, place your elbows on your knees and slowly push yourself back up. Repeat 5 times.
Section 3: Sit with knees bent and hugged to your chest, chin tucked toward your chest. Slowly roll backward, then forward, relaxing each time. Repeat 5 times.
Section 4: Lie prone on the floor or bed. Tuck your chin toward your chest, arching your back upward. Hold for 5 seconds, then relax. Repeat 10 times.Section 5: Lie flat on your back with legs together. Turn knees to the right, hold for 5 seconds, then turn knees to the left. Relax. Repeat 10 times.
Section 6: Lie flat on your back with hands supporting your waist. Slowly bring legs over your head until you feel a stretch in your lower back. Relax. Repeat 5 times.