Lie on your back, hug your right leg with both hands, and draw your right knee toward your chest. Bring your head toward your right knee, hold for 5 seconds, then switch sides. Repeat 10 times.
Section Two:
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 on your back on the floor or bed with limbs extended. 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.