Here's an effective way to stretch your neck, upper back, and lower back. Begin sitting with your legs extended in front of you. Slowly roll onto your back, raising your hips into the air. Interlace the fingers in a double fist to help draw the shoulder blades together, and extend the arms straight. Extend your legs over your head, hips over your shoulders. Hold for five breaths and then lower your hips to the floor, hugging your knees into your chest.