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Simply clasp your hands behind your back with the palms touching. Now roll your elbows inward. Try to make the points of the elbows touch each other. As you do this, a remarkable thing happens--every vertabra of the upper spine straightens up. All this happens merely by clasping the hands behind you with palms touching, then vigorously rolling the arms and elbows inward. It works! Do it many times a day, and especially before retiring.
Get down on your hands and knees. While resting like this on four solid points, consciously sway your back. Make it cave in. Make it as hollow as you can, like a horse with a deep built-in saddle in its backbone. Having done this, now arch your backbone and entire spine upward with as much vigor as you can. Try to make the middle of the spine go up into a real peak. Now make it go down into a deep sway again, and then up again into a high arch. Sway & Arch, over and over again. This is incredibly effective. Try to do it for a few minutes morning and evening.
Lie on your back and lift one knee. Lace the fingers of your hands around the knee and press it in toward the shoulder on that side. Do not jerk it, just press it down to the chest and shoulder of that side as far as you can. Now, relax that leg down & flex the other knee and lift it on top of the chest. With the laced fingers of both hands press (don't jerk) this knee toward the chest and shoulder as far as you can. Then relax it down & finally, flex both knees and let them rest in bent position above your chest or abdomen. Placing the cupped fingers of one hand on each kneecap, spead the knees to the approximate width of the shoulders and press both back toward the shoulders as far as possible. This works both sides of the pelvis back where it belongs. Repeat this morning and night five times. Once is doing each knee individully & both knees together.
The Squat Drill is a knee bending exercise, but with one big difference. You are not permitted to raise the heels as you squat. You squat as low as you can on flat feet. Your feet are not together but about14 inches apart. Next, and this is important, you rise from the squat with your back as straight as you can make it. Not with you back leaning forward, for then you would raising yourself with your thighs and knees--and this is not a leg exercise. It is for the back. As you rise from the squat keep straightening your back. The higher you rise, the straighter and farther back your trunk leans. NOTE: if you feel that you are going to lose your balance and fall backward, then you are doing this correctly. It's a good idea to do the exercise by a wall, just in case you do fall back. Also, this drill can be overdone. Start with just 3 squats morning and night, esp. at night. Gradually increase the number by one a week, so that at the end of six months you are doing 20. Also,/u> as you rise from the squat, keeping the heels flat on the floor, spread your arms for balance and try to make your lower backbone concave, like a sway back. Then you can be sure you are working the right muscles in this drill.
The exercise is very simple, but very invigorating. Get down on all fours and walk around a bit. All fours means on hands and feet, not knees. Just walk around for a few minutes a day on your hands and feet & everything will be helped.