Sit on the floor and place your feet on the ground, hip-width apart.
Place your hands behind you, but turn your fingers inward, so that they’re pointing towards your back.
Lift your hips off of the floor by squeezing your glutes and pressing through your heels and palms.
As you do this, lift your right hand off the floor and twist your body so that your right arm comes up and over your head (towards the left hand that is on the floor).
Bring your right arm back down to the ground as you return to the starting position, where your hips are about an inch off the ground.
Repeat on the opposite side.

Sit on the floor with your legs extended out in front of you.
Bend your left knee to a 90 degree angle so your left foot is parallel to your right hip. Take your right leg to the side and bend your right knee to a 90 degree angle so your foot is behind you.
Take your right knee off of the floor and begin to twist it to the opposite side.
Let your left knee follow, keeping your feet in contact with your mat, until your hips are twisted into the opposite position.
Repeat slowly, twisting from side to side.

Mobility exercise challenge: this 5-minute daily routine will ease pain