Popular mobility exercises

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.