This is the stretching exercise that allows you to control the level of stretch for your back and the neck.
To start with, lay down in the flat position with your back and put your arms along the side of your body, with your hands facing down.
After that, there is the need to fold your knees and place your feet straight on the ground.
Try to position your heels close to your bum. Try to keep both feet in parallel position. Try to press your feet and hips off the floor. Try to remain there for 10 seconds. Swing your body weight from one side to another to bring both the shoulder edges closer. Remain there for 30 seconds & continue to lift your hips high.
In the end, there is important to relax. Slowly, lower your back to the ground and lie down straight.