Feet hip width apart and stand up straight. Then bend over and let your head shoulders and hands drop towards the floor. Keep a slight bend in the knees. You may wish to fold your arms hand to elbow but do what’s comfortable. Breathe in to the back and take deep breaths. You can also stay side to side of it feels good.
A way that I like to stretch my back is to lay flat on your back then put your arms above your head. Bring one of your knees to your chest, then to the opposite hip, then the floor. Make sure your shoulders are always flat on the ground. I apologize if that was confusing.
bending your body backwards so you can feel your stomach clench and it gives you pure long stretch which feels good afterwards, just don’t overdo it, bend slowly and add depth each time.
Reach up as high as you can, stretching your arms, torso, legs, anything that can help you reach higher. This takes pressure and tension off of your spine.
I think cat cow pose is a good back exercise as it stretches my back nicely and i feel as if all my muscles get streached and also improve my posture
Twisting. Sit on the ground (or a flat surface) with your legs straight. Put your right hand behind you and turn right as much as you can. Do the same for your left side.
1. Stand up, raise your arms and hold hands. Now push your arms as high as you came, then arch slowly start arching back thinking of first arching your upper back and then your middle back. 2. Find yourself standing up in front of a wall, try to be at a arm distance crime the wall. Lean your arms on the wall and slowly, without moving your feet, walk your hand up the wall while you start arching your back. Keep your hips at the same level as your feet or you could lean a little. Be mindful of not exceeding your limits. 3. From a chair with forearm handles. Sit on the chair and grab the handles, slowly stand up but keep your grip to your chair handles. You will start arching your back. Keep consciousness of not arching very much your lower back, since it’s easy to injure it in that position, try to arch better from middle and upper back.
In the morning it’s better do things slow so you can stay in child’s pose for 20s, and do the down dog for 20s, and breathe with the cat cow.
I personally think a great back stretch is when you touch your toes or you can sit on the ground with your legs infront if you and then lean forward as far as possible 😊😊
Honestly, i am not a pro. Im not sure if my answer will be right. However, based on my experiences, my back felt relieved everytime I do the cobra and dolphin stretch, as well as, the cow and cat stretch. I can feel that through these stretches, my backs tighten then relaxes. Just my opinion here!😉