Take an old (not soft and fluffy!) towel and roll it into a tube as tightly as possible. Tie string or elastic bands around it to stop it unrolling. Place it on the floor so that when you lie back it goes across the base of your neck. NB It’s very important to have book under your head to stop your head and neck going into extension. Try to keep breathing and relax onto it. In order to get some extension this far up your spine you will probably need to raise your arms above your head. This position can be a little painful but when you feel more comfortable, move along another inch or so by walking along the towel with your shoulder blades (roll onto the right one and lift the left a little and vice versa). It is very likely that at this point you’ll get enough extension without lifting your arms. As your back becomes more flexible you can increase the mobilization effect by raising your arms above your head. Continue along your back, waiting at each level for 10 seconds to 2 minutes (depending on how much time you have available) until you reach the beginning of your lower back; at this point there is only minimal contact between the towel and your back and so the stretch becomes ineffective. If you experience pain at any time, stop the exercise.

Lying on your back with your knees bent, push two tennis balls (touching together) under the base of your neck. NB It's very important to have book under your head to stop your head and neck going into extension. To increase the contact lift up your pelvis and hold for as long as is comfortable then relax. The roll along the tennis balls a couple of inches at a time. Do this by lifting your pelvis, pushing backwards with your elbows to lift yourself away from the tennis balls slightly and then pushing yourself along with your feet. Try to keep breathing and relax onto the tennis balls for 20secs to 2 minutes depending on how much time you have available; when you feel more comfortable, move along another inch or so. To increase the stretch, lift your arms directly in front of you; to increase further extend your arms above your head. Roll along until you reach the beginning of your lower back; at this point there is only minimal contact between the tennis balls and your back and so the stretch becomes ineffective. To treat the lower back move the tennis balls apart slightly to work along your lower back muscles down to your sacrum. Do this once a day initially then symptomatically. If you experience pain at any time, stop the exercise. 

Lying on your front, go up onto your elbows and relax as much as possible using breathing. Hold this for approximately 10 seconds, then relax- repeat 5 times. To increase the stretch, go up onto your hands. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

On your hands and knees, bend your head downwards and rotate your pelvis backwards (i.e. tuck your tail bone under). Hold a gentle stretch for about 10 seconds, then arch your whole back and look up to the ceiling and hold for 10 seconds. Repeat this process 4-6 times. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

In a standing position, to stretch the left side, grasp your left elbow with your right hand draw it across behind your head, keeping your arm straight. Then bend your torso to the right, still keeping your arm straight. Hold this for approximately 10 seconds then take a deep breath in and on the out breath allow the stretch to go a little further. Repeat this once again. Vice versa for the right side. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise. 

Lats (back)

Stand in an open door, reach up and place your hands on the top of the frame and with one foot in front of the other for stability, lean forward, stretching your arms behind your head for about 10 seconds. Relax and then repeat another 2 times. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

Lying on your left side with knees and hips together and bent, rotate your head to the right and use your right arm as a counterweight to rotate your upper back to the right. Make sure your knees stay together. Hold this for approximately 10 seconds, then do the same thing in the opposite direction. Repeat 3 times in both directions. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

Sitting on a chair, twist round in order that you can hold on to the back- it will probably be necessary to allow your knees to swivel round in order to do this. Then pull yourself round with your arms to produce a mild stretch for approximately 10 seconds. Increase the stretch by breathing in and relaxing on the out breath for a further 10 seconds. Repeat this procedure one further time and then twist the other way. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

Seated or standing, to stretch the right side grasp your right elbow with your left hand. To stretch, pull the arm (keeping it straight) underneath your chin across your chest towards the opposite shoulder allowing your upper body to rotate, (vice versa for the left). Hold this for approximately 10 seconds and repeat 3 times. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

Sitting or standing up straight allow your head to side bend to the right- this is the only way to side bend your very uppermost thoracic vertebrae. Do not hold your shoulders down as this will tighten the muscles and therefore not mobilize the spine. Then gently lift your left shoulder and pull down the right to side bend the rest of the thoracic spine, remembering that any appreciable movement of the head means that you are flexing your lumbar spine not the thoracic spine. Just relax and let gravity do the work for 10 seconds. Then roll your head slowly so that it hangs diagonally to the right, following this movement with your shoulders so that you are doing a diagonal slump. Again, wait for 10 seconds. Then slowly move so that you are flexed straight forwards, even your shoulders up and slump, and wait for 10 seconds again. Continue round in a similar manner until you are side bending left. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.