Sit tall with feet flat and gently twist your upper body to one side
Reach both arms forward and round your upper back
Clasp your hands in front of you and push them away to spread your shoulder blades
Interlace your fingers behind your head and gently open your elbows
Sit on a chair and lean forward, letting your chest drop toward your thighs
Perform cat-cow stretches on hands and knees
Thread one arm under the other in a thread-the-needle stretch
Lie on your back with a foam roller placed across your middle back and gently extend over it
Place your hands on a wall and sit your hips back while keeping your arms extended
Hug yourself tightly and alternate which arm is on top
Breathe deeply while holding each stretch
Hold each stretch for 20 to 30 seconds
Repeat each stretch 2 to 4 times
Stretch slowly and stop if you feel sharp pain