Kneel on ground with one leg up lean forward, but do not let your knee go over your toe.
Sit in ‘s’ shape then lay down. You can switch legs lying down or sit back up and switch.
For my back I tend to do a version of position number 5 from ballet. I like how the stretch engages my whole spine.
Back – I like to do a spine twist … you can do it seated or standing. Also for my lower back, I love laying on my back and sqeezing my knees into my chest with my arms to stretch out.
Shoulder rolls are good to begin with.