I recommend Cat-Cow a yoga posture where you move slowly between the two positions to increase your spine's flexibility.
Yoga Cat-Cow Position Guidelines
Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward.
Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling.
Broaden across your shoulder blades and draw your shoulders away from your ears.
Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.
Release the crown of your head toward the floor, but don't force your chin to your chest.
Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.
Repeat 5-20 times, and then rest by sitting back on your heels with your torso upright.
Modifications & Variations
Cat-Cow is a great pose for beginners — there should be no pain and very little discomfort (if any) when performed. If you need to modify the pose to make it more comfortable, try these simple changes to find a variation that works best for you:
If your wrists hurt, place your forearms on the floor.
Place your forearms on a bolster or stack of firm blankets to lift your torso more upright. This variation is especially useful for women who are pregnant.
If your knee caps hurt, fold your mat or place a firm blanket under your knees.
You can practice this pose throughout your day and while traveling. Sit in a chair (or airplane/bus seat) with your feet flat on the floor. Press your hands against a table, desk, or wall in front of you and perform the same spinal movements as in the regular pose.
Practicing Cat-Cow can warm the body and prepare it for many activities. Keep the following information in mind when practicing this sequence:
In Cat, let your head drop, releasing the back of your neck. Do not force your chin to your chest.
Also in Cat, you can increase the abdominal massage and strengthening effects by drawing your belly button firmly in toward your spine
In Cow, let the movement start from the tailbone. Allow your neck and head to be the very last part of the movement.
Keep your shoulder blades broad and draw your shoulders away from your ears. This helps to protect your neck during the movements.
Be aware of your breath and its coordination with your movements. Imagine your breath traveling up and down your spine as you inhale and exhale, like an ocean wave flowing onto the beach and retreating.
Find The Flow
Bringing movement and flexibility to your spine helps your body to become more coordinated. Try a few slow rounds of Cat-Cow when you wake in the morning, or after sitting for a long period to increase the flexibility of your spine.