Best Back Stretches For Beginners

Knee to Chest

- Lay down on your back - As you exhale, bring both knees to your chest - Wrap your arms around your legs

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3-5 Breaths

Supine Twist

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- Lay down on your back - Bring both knees towards your chest - As you exhale, bring the legs  across your body to twist - Look over the opposite shoulder

3-5 Breaths

Cat/ Cow Flow

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- Start on your hands and knees - Inhale look up as you arch your back - Exhale as you round your spine

5-8 Rounds

Rag Doll

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- Start standing with feet hip width  apart - Inhale raise your hands up - Exhale drape your chest over  your legs - Keep the knees slightly bent as  you let your chest move towards  your thighs

3-5 Breaths

Child Pose

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- Start on your hands and knees - Bring your hips back towards  your heels - Bring your arms forward as you  rest your forehead on the mat or  block if needed

3-5 Breaths