Lower back
- Lie flat on your stomach. Raise one arm at a time. Hold for 5 counts, then slowly lower. Do 20 repetitions for each arm.
- Try raising one leg at a time. Hold for 5 counts, then slowly lower. Do 20 repetitions for each leg. Advanced versions of this exercise involve raising both legs or arms simultaneously
Upper back
- Bend your elbows.
- Slowly press your elbows straight back, squeezing the shoulder blades together.
- Hold 5 counts. Do 20 repetitions.