Foam Roller Stretch Lie on a mat or carpet facing up. Put a foam roller underneath your upper back and reach your hands overhead. Grab on to the wall, a piece of furniture, or a weight so that you can gently push your upper back against the foam roller. If you find a particularly tight spot, ease your weight onto the foam roller until it releases. You will likely hear your back crack, which is okay as long as you’re gentle. Roll for about 2-3 minutes. Hanging Spine Decompressor Hang on to a pull-up bar with your palms facing away from you. The bar needs to be low enough that your toes stay on the ground. You can use a box if you need to. Start with all your weight on your toes. Slowly lower your heels until you feel your spine decompress. Keep lowering your heels until almost all your weight is supported by your arms. Hold this position for 30 seconds. Cat-Cow Start on all fours with your hands beneath your shoulders. Arch your upper back toward the ceiling while keeping your head in line with your spine. You should feel a stretch between your shoulder blades. Hold for three seconds. Point your upper back toward the floor and look up while keeping your head in line with your spine. Hold for three seconds. Repeat each movement 10 times. Mermaid Stretch Sit on the floor with your knees bent and underneath you to one the left. Raise your right hand so that your arm is against your ear and inhale. Hold onto your feet with your left hand. Bend your body to the left until you feel a stretch in your right side. Hold for 30 seconds and repeat on the other side. References: https://www.besthealthmag.ca/best-you/stretching/10-stretches-for-your-back/