Lie on your back with your knees bent and feet flat on the floor
Gently rock both knees side to side
Pull one knee toward your chest, then the other
Bring both knees toward your chest and hold briefly
Sit upright and slowly twist your torso to one side
Stand with your hands on your hips and gently lean backward
Use a foam roller under your lower back with light pressure
Try a supported child’s pose stretch
Move slowly and stop if you feel pain
Avoid forcing a crack or twisting aggressively