For a starting point, look over Tavel’s three exercises in Stretch Your Healthy Self. Tavel claims that these organic poses are an excellent method to unwind at any hour of the day. Do not push or force them. Let gravity guide you and keep your breathing regular and easy.
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Tighten your knees to your chest
Doing this exercise will relieve tension in the hips and lower back.
To begin, lie on your back with your arms resting at your sides and your knees bent, making sure your feet are flat on the floor. With one hand grasping the thigh or just below the knee, carefully bring both knees to your chest. Do not move for at least a couple of minutes. If you suffer from lower back pain, you might find that swaying your hips helps. Repeat this process twice or thrice.
Child’s pose
The arms, shoulders, and lower back can all benefit from this stretch.
Lie on your back with your legs bent and your hands beneath your shoulders. As you take a step forward, extend your arms with the palms facing downward. Bring your hips in towards your heels and gently lower your torso to the floor, extending your arms farther front. For 20 to 30 seconds, hold gently.
Rotate lower body
When you lie on your back, bend your knees and place your arms at your sides or outstretched in a “T” form; this will help you maintain your balance.Gently shift your weight to your right knee while keeping your upper back and shoulders pressed against the floor. This will provide a small twist and stretch in your lower back. The trickiest part of this technique is keeping your knees together.
Lift your knees and allow them to descend to the left after a brief period of time, maintaining your knees together and shoulder blades lowered. Take a few seconds to rock back and forth slowly, allowing each muscle to stretch. Do a full body rotation five times, switching sides each time.
