1. Child’s pose

As the name implies, this exercise puts you in a situation similar to a baby. It helps your spine, hamstrings, and glutes become more stretched and releases tightness in your lower back as well as your neck. Bring your torso forward so that your face is close to the floor and spread your arms to the front as much as possible. Touch the floor with your forehead. Breathe deeply. Stay in this pose for up to 5 minutes while maintaining the same deep breathing technique.

2. Forward fold

This exercise is done standing on your feet and its aim is to relax the tension in your body especially your spine and hamstrings. Furthermore, it stretches your legs and hips, making the back of your body feel as if it is opening up.

Start in a standing position, bringing your toes to touch each other and keeping your heels slightly apart, bring your body down, and try to make your upper body touch your thighs. Relax your hands or hold your feet with them. You can bend your knees a little and then bring your chin closer to your chest keeping your head in the air. Maintain this position for 1 minute.

3. Cat cow

This exercise is named cat-cow because of the way it depicts the posture of these two animals. It massages and stretches your spine, helping you to relives the tension in your torso, neck, and shoulders while boosting your blood circulation.

Start by standing on your hands and knees making sure that your weight is well balanced between the four parts. Focus on your breathing; inhale and look up so your abdomen is now towards the ground and your spine is well extended, then exhale and arch your back to the ceiling so that your chin is now close to your chest. Practice this movement for a full minute.

4. Standing cat-cow

This exercise resembles the previous one, however, it is in a standing position. It helps loosen up the tension and tightness in your back, glutes, and hips.

Start by standing on your feet, wide apart or parallel to your hips, and slightly bend your knees. Stretch your hands forward or put them on your thighs. Stretch your neck up, bring your chin closer to your chest and curve your spin. Then look up, lifting your chest and moving your chest in the opposite direction. Count 5 breaths in every position before switching. Do this exercise for at least 2 minutes