Do these exercises every day to help keep your back mobile and pain free. You should aim to do 3 x 8 repetitions of each exercise and you could put into a routine i.e. single arms over head, double and then maybe lateral flexion each way and Cossack Arms. Be creative!
Standing arms above head
Standing with your feet hip distance apart, keeping your hips still take your right hand over your head in a lateral movement and then replace and repeat on the other side.
Standing with your feet hip distance apart arms by your side, raise your right arm beyond your ear with your palm facing inwards lower and repeat with the other arm and then both arms together
Cossack Arms, keeping the hips forward like two headlights , rotate to one side and then the other.
Threading the needle
Onto all fours knees under hips and hands under shoulders. Slide your right foot and your left hand along the floor, getting as far as you can before lifting. An extra pull on the abdominals and lift both limbs keeping the head in line with the spine. Repeat on the other side.
Onto all fours knees under hips and hands under shoulders. Slide your right hand underneath the left arm, threading the needle – taking the head with you and going as low as you can. Repeat on other side
Laying on your stomach, resting your forehead on a folded towel if that is more comfortable for you. Arms in the stop position, elbows on the floor in line with the shoulders and palms flat. On an out breath raise the chest drawing the shoulder blades down the back, not pinching together, then allow the elbows to lift but looking down and forward as though you are looking at the end of a long mat.