A side-lying exercise for spinal mobility where you lie on your side, reach your upper body behind you, and rotate your torso. Keep your hips tucked to avoid straining your lower back, and experiment with knee position to target different areas.
The open book exercise is a great exercise for mobility. Start on your side with your feet up at a distance that helps support your back. You may have to try a couple different spots first to find where that feels best for you. With your head down, you're just going to open up and reach behind you and then come back. Be sure to keep hips a little bit tucked so you're not extending through the back and just rotate. And come back. Depending on where your knees are depends on or changes where you're most impacting the back. So try a couple different positions. And you can also use this as a stretch to just hang out in this position and try and lengthen tissue. I typically like to use it more for mobility, but see what feels best for you.
