Back roll
Lie on the back, hold the knees with your arms, and start to rock gently from side to side. This pose will massage and stretch your lower back. The legs and feet need to be relaxed. Let the shoulders melt toward the ground and don’t put tension on them while holding the knees. Breathe deeply.
Reclining spinal twist
Lie on the back, prop the knees, and then let them fall over to the right side. Stabilize the legs by holding your left thigh with the right hand. In the same time, stretch the left arm out to the left side and slightly roll the head to the left. Relax the shoulders as much as possible and breathe deeply and then repeat the same, but on the other side.
Fish pose
Lie on the back with the arms on the ground at the sides. Slide the hands with the palms down under your buttock. While sliding them, pressure the lower arms into the ground while bending the elbows. This will gently lift your upper body upward and it will open up the chest. Hold the head up. If you feel discomfort in the throat and neck, let the head gently fall backward toward the ground. Take 10 deep breaths and then remove the hands from underneath the buttock.