Quadruped extension/rotation: Get into the quadruped position: knees under hips and hands under shoulders. Begin by reaching your left arm under your right arm, feeling the stretch in the back. Bring arm back to the left and extend up into the air. Perform the dynamic exercise slowly to gently stretch your back. Repeat for 10 repetitions each side
Side lunges: Take a large (not painfully large) step to the side, keeping your torso upright as possible. Lower until your leading leg is around a 90 degree angle with your trailing leg straightened. Push back up and return to starting position. Repeat for 10 repetitions each leg/side
Leaning over, but with your torso straight, reach out your arms forming a "Y". Keep your palms facing each other. Repeat for 10 reps. Then extend your arms out to the side to form "T". Repeat for 10 reps. For the "W", bend your elbows at 90 degrees and perform same side movement as "T". Repeat 10 reps. Keeping your elbows bent at 90 degrees, rotate your arms up (think puppet arms on string...lol) and lower. Repeat 10 reps.