Lie on your back with both knees bent and feet flat on the floor
Gently rock your knees side to side
Pull one knee toward your chest, then switch sides
Bring both knees toward your chest and hold briefly
Sit in a chair and slowly twist your upper body left and right
Stand with hands on hips and gently lean backward
Try a slow cat-cow stretch on hands and knees
Use a foam roller under your lower back with light pressure
Stop immediately if you feel pain, numbness, or tingling
Avoid forcing any movement or twisting too hard