Back Stretch

1. Adopt a position on all fours, point your fingers forward and your toes behind.
2.Start with a flat back, and then drop your head downward, pushing your shoulder blades upward and outward as you elevate your upper back.

1. While seated, exhale, bending forward, and hugging your thighs underneath with both arms.
2. Keep your feet extended out as you pull your chest down onto your thighs, keeping both knees together.
3. While in this position, you can also stretch your rhomboids, by aiming to pull your upper back away from you knees while still grasping your legs.

1. Lie on your back, keeping your head on the floor.
2. Slowly pull both legs into your chest, and secure them there by wrapping your arms around the back of your knees.
3. Exhale, pulling down on your legs while gradually lifting your buttocks off the floor.
4. You can stretch your neck, once in this position, by slowly tilting your chin to your chest.

1. Rest on your knees with your hands extended out to your front, grasping a secure object.
2. Exhale, gradually pushing your chest and abdomen downward to arch your spine.
3. Increase the stretch in your lower back by tilting your pelvis upward.

1. While seated either on the floor or on a chair, place your hands behind your head.
2. Exhale, slowly tilting your right elbow down to your right knee while keeping the elbows pulled back.
3. Aim to keep your left elbow high.

1. While seated, lean forward from your hips, relaxing your upper body on the inside of both thighs.
2. Holding both feet with your hands, slowly exhale, pulling your chest down between your legs.
3. Relax from the stretch with your arms, inhale deeply as you return to a seated position again.

1. Keeping your back straight, extend your arms in front of you at shoulder height, slightly bent.
2. Place one hand in front of the other, palms facing you.
3. Slowly exhale, pushing the inner hand out while pulling the outer hand inward, aiming to make a circle with your arms.
4. Lower the head during the stretch, inhaling and relaxing the arms, before raising your head.

1. From a seated position, roll slowly backward, using your arms to prevent your legs going too far over.
2. Support your hips with your hands as you lower your knees slowly toward your head.
3. Avoid excessive flexion of the neck, and take care not to hit yourself with your knees.

1. Lie on your back, keeping your arms out to the side for balance while bringing your knees up toward your chest.
2. Exhale slowly while your partner pushes down on your knees, aiming to lift your buttocks off the floor, but keeping both your middle and upper back in contact with the floor.
3. Communicate with your partner throughout the stretch.

1. From a kneeling position, extend both hands out, fingers pointing forward.
2. Use your hands and forearms to grip the floor, as you gently ease your buttocks backward, until you feel the stretch in your upper back and shoulders.
3. Exhale, gently easing your chest down toward the floor.

1. Place both palms on a wall, arms straight in a kneeling position, with your knees spread wide, sitting on your feet.
2. Communicate with your partner while they push down on your shoulder blades as you exhale.
3. You can adjust the hand position so that your palms are to the side, to also feel the stretch in your chest and shoulder muscles.