In this stretch, lie on your back and pull one knee into your chest. Leave the other leg extended on the floor. Bring the knee straight up towards the breast and hold. Do not pull to where it is uncomfortable or painful. Allow for a light stretching of the lower back. Switch legs and repeat. Hold the stretch for 15 to 20 seconds.
While sitting up with your legs extended, bring one leg up over the other, and put your foot on the ground up above your knee. Then bring the opposite arm over the knee and push softly, rotating your torso and stretching out the back. Do this stretch for two sets of 20 seconds on both sides.
The final quick stretch loosens up the upper back. For this stretch you will stand, put your hands out in front of you, interlock your fingers, rotate the hands facing them away from the body, and push out. This stretch will be felt throughout the arms and through the upper back area. Do two sets of 20 seconds. When completing all these quick stretches don't over stretch to where it is painful. Stretching should be comfortable and beneficial. Stretching in the morning and in the night will create maximum benefits.