Whether you’ve just completed a hard workout or have been sitting at a desk all day, experiencing stiffness in your back can be frustrating.

Try this simple stretch, which targets your upper body rotation and hips, to ease that tension and help with any neck or knee pain at the same time.

To reap the most benefits, try using a yoga block (or something of a similar size) to maximise the stretch.

Start next to a wall, so one hip and shoulder are touching it.
Bring the outside leg forward and drop your inside leg so you’re in a half-kneeling position and wedge a block between the outside knee and the wall to ensure you’re not allowing your leg to rotate during the stretch.
Keeping your lower body still, open your outside arm and reach forward and around so that your head, shoulders, and upper body rotate away from the wall. Your head and arm should now be facing in the same direction as your inside leg. The goal is to have the back of both shoulders touching the wall without pain and without moving your legs.
Repeat this upper body rotation movement slowly for several breaths.

3 wall-assisted stretches that are perfect for easing shoulder and lower-back tension