Lie face down with your hands placed wider than your shoulders. Push your upper body up as far as possible. Relax your buttocks and back muscles, putting your weight on your arms. Hold this position for 1-2 seconds while taking a couple of deep breaths if desired. Slowly lower to the start position and repeat.
Lie on your back with your legs straight and your arms straight out to the side. Then lift one leg straight up from the floor, rotate your body towards the opposite side and move the foot to the floor. Arms, upper back and shoulders are on the floor at all time. Move calmly back to starting position and repeat to the opposite side.
Lie supine with your feet on floor and your hands to the sides, palms facing up. Your legs should feel "heavy" and relaxed. Allow them to almost fall to the sides, and then use your abdominal muscles to pull them back up, while pressing your lower back down against the mat. Notice an upward bouncy effect in your back when letting your legs fall to the sides.
Lie on your back with the foam roller placed under the middle part of your back. Your knees should be bent at a 90 degree angle. Use your legs to move your body so your back muscles roll up and down across the roller. You can also try to stretch the upper part of your back a little in order to increase mobility. You can work a bit extra on sore spots by rolling over them locally.
Lie on your side with the bottom hand under your head, and the top hand stretched out on the floor in front of your body. Keep the top leg bent. Twist your upper body by moving the arm up and back as far as possible. Hold the position for 30 seconds, and then slowly twist back. Try to maintain a steady lower body throughout the exercise.
Hold a bar in your hands with a wide grip in front of your body. Move the bar in a circular move up above your head with stretched arms and down behind your back. Move the bar back in front of you to starting position.
Lie on your back, raise your feet from the floor and pull your knees up toward you. Grasp your knees and pull them further up toward your chest. Take a couple of deep breaths if desired and hold the final position for 1-2 seconds. Slowly return to the start position and repeat the exercise. Try to let your knees reach further for every repetition.
Stand bending forward with your hands on a bar or something similar. Keep your arms straight and let your body hang heavily toward the floor so that you feel a stretch in the front of your shoulders, your chest and down your back. Hold for 30 seconds.