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.