Child’s Pose 1. Kneel on the ground with your knees slightly apart 2. Bring your chest to your thighs with your hands stretched over your head 3. Rest your elbows on the floor with your palms down 4. Hold for 30 seconds Note: This is a gentle stretch that you can do in the first few days after your injury. If you feel any pain, stop. Cat-Cow Pose 1. Start on your hands and knees with your knees under your hips 2. Take a deep breath and arch your back toward the ground as far as you can while looking up 3. Exhale and arch your back toward the ceiling by pushing your shoulder blades apart 4. Repeat 5 times in each position Note: Only move your spine as far as can without feeling pain. Knees to Chest 1. Lie on your back with your legs straight 2. Pull your right knee to your chest while keeping your back flat on the floor 3. Hold this position for 10 seconds 4. Switch to the other leg and repeat each side twice Note: This is a relatively safe stretch that you can do shortly after an injury. However, if you feel pain, stop the stretch. Standing Back Arch 1. Stand tall with your feet shoulder-width apart 2. Put your hands on your lower back and take a slow, deep breath 3. Extend your upper back until you feel a stretch in your mid-back 4. Hold for 10 seconds and repeat 10 times Note: Try to keep your hips tucked under you while you stretch. References: https://www.medicalnewstoday.com/articles/322369.php https://www.healthline.com/health/ankylosing-spondylitis/back-pain-stretches#1