Lie on your back with knees bent and feet flat on the floor. Tighten your abdominal muscles and gently press your lower back into the floor, holding for a few seconds. Release and repeat several times.
Lie on your back with knees bent and hands behind your head. Slowly lift your shoulders off the floor while tightening your abdominal muscles, then lower back down. Avoid pulling on your neck. Repeat this movement.
Start on your hands and knees in a tabletop position. Arch your back upward (like a cat) while tucking your chin to your chest. Then, arch your back downward, lifting your head and tailbone (like a cow). Repeat this flow several times.
Lie on your back with knees bent and feet flat on the floor, hip-width apart. Slowly lift your hips off the ground, creating a straight line from shoulders to knees. Hold for a few seconds, then lower back down. Repeat this movement.
Begin on your hands and knees, then sit back on your heels while extending your arms forward and lowering your chest toward the floor. Hold this stretch, focusing on deep breathing and relaxing your back muscles.
Lie on your back with knees bent. Bring one knee towards your chest, clasping your hands behind your thigh, and gently pull it closer to your chest. Hold for 20-30 seconds and switch legs.
Sit on the floor with legs extended. Bend one knee and cross it over the opposite leg, placing your foot flat on the floor. Twist your torso towards the bent knee, using the opposite elbow to press against the knee for a deeper stretch. Switch sides.
Stand with your back against a wall and slide down into a seated position, with knees bent at a 90-degree angle. Hold this position, ensuring your lower back is against the wall. Gradually increase hold time as your strength improves.