A good way to start your day is to get up and do some stretches, especially those that target your back. The following are some of the best stretches for this part of the body:
Lie down with your head on the floor, arms at your sides and palms facing upward. Bend your knees and bring them towards your chest until you feel your lower back touching the floor. Hold this position for about 30 seconds.
2. Cat Stretch
Lie on your back and extend your legs. Then slowly bend your knees and raise your hips until your feet are off the floor. Hold this position as long as you can.
3. Low Back Stretch
Lay on your stomach with your hands behind your head. Slowly lift your upper body and legs off the ground. Hold this position for a few seconds.
4. Shoulder Stretch
Get into a pushup position. Then, while keeping your back straight, slowly bend your elbows and lower your torso. Repeat this several times.
5. Lower Back Stretch
While lying on your back, bend one knee and place your foot on your opposite thigh. Slowly lift your upper body off the ground by using your arms. Repeat this several times. When you are done, switch legs and repeat the exercise.
6. Arm Stretch
Sit down with your back against a wall. Place your hands behind your head and slowly stretch your arms until you feel a stretch in your shoulders.
7. Leg Stretch
Stand up with your back against a wall and place your hands on your hips. Slowly lift one leg at a time and hold it for a few seconds. Switch legs and repeat the exercise. You should feel a stretch in your legs when you are done.
8. Hip Flexor Stretch
Lie on your stomach and slowly extend both arms and legs. While holding your body in this position, slowly move your legs and arms forward until you feel a stretch in the hip flexors.
9. Ankle Stretch
Lay on your back with your legs slightly bent and your feet flat on the floor. Slowly lift your legs and feet off the floor. Hold this stretch for about 10 seconds.
10. Knee Stretch
Lie on your side with your knees bent and your hands behind your head. While keeping your back straight, slowly move your legs and feet away from your body. Hold this position for about 10 seconds.