Stand up and slowly reach both arms overhead
Gently lean backward within a comfortable range
Twist your torso slightly from side to side
Sit in a chair and clasp your hands behind your head
Gently arch your upper back over the top of the chair
Lie on your back with your knees bent and feet flat on the floor
Slowly rock your knees side to side
Bring one knee toward your chest, then switch sides
Use a foam roller under your upper back and roll gently
Try a seated spinal twist with slow, controlled movement
Stretch after light activity or a warm shower
Stop immediately if you feel pain, numbness, or dizziness
Seek a medical professional if your back feels stuck or painful