If feasible, sit cross-legged or in a chair. Inhale, raise your right hand behind you, and bring your left hand to your right knee. Exhale and turn your heart to the right. Lengthen your spine, allowing the twist to wring out tension in the centre of your back. Hold for 10 seconds, then switch sides. If this is not possible, lie on your front with your arms by your side and lift your head and shoulders off the floor. Inhale and roll down through your spine, pulling your belly button in towards your backbone. Keep your knees bent but make sure they're not too close together; if they are, bend one leg at a time and push your foot toward your buttocks until your legs are evenly spread apart. Exhale and roll back up. Stretching is important because it relieves muscle tension and helps prevent injury. Stretching also increases blood flow and stimulates muscles and joints which aids recovery after exercise or during sleep. Try lifting your upper body off the floor when lying on your front. This will help loosen up your midsection. Middle back stretching involves rotating your torso to the left and right. Lie on your front with your arms by your side and lift your head and shoulders off the floor.