Point and Stretch
Get down on your hands and knees, raise your left arm out, then your right leg. Stretch out your arm and leg and hold for a few second. Go back into starting position and repeat with your other arm and leg.
Lie on your back and raise one leg. Put your hands behind your knee and pull your leg farther toward you while keeping it straight. Hold for 15 seconds, then switch legs.
Get on all fours and raise your back as high as you can (like the image of a cat hissing defensively). Lower your head as you stretch. Hold this pose for 10 seconds.
Upper Back Extensions
Sit down, put your hands on the back of your neck and raise your chin gently. Inhale and stretch your back.
Lie down and raise one leg. Put your hands behind your knee and bring it slowly to your chest. Hold for 15 seconds, release and do the same with your other leg.