Practice below exercise it will help u a lot Stand up straight, or sit in a firm chair. Looking straight ahead, breathe in as you raise both arms over your head and reach toward the ceiling. ... Reach back with your arms to stretch your shoulders. Breathe normally as you hold this stretch for 15 to 30 seconds. Return to the starting position. Repeat 2 to 4 times. Back stretches Get down on your hands and knees on the floor. Relax your head and allow it to droop. Round your back up toward the ceiling until you feel a nice stretch in your upper, middle, and lower back. Hold this stretch for as long as it feels comfortable, or about 15 to 30 seconds. Return to the starting position with a flat back while you are on your hands and knees. Let your back sway by pressing your stomach toward the floor. Lift your buttocks toward the ceiling. Hold each position for 15 to 30 seconds. Repeat 2 to 4 times. Press-up back extension Lie on your stomach, supporting your body with your forearms. Press your elbows down into the floor to raise your upper back. As you do this, relax your stomach muscles and allow your back to arch without using your back muscles. As your press up, do not let your hips or pelvis come off the floor. Hold for 15 to 30 seconds, then relax. Repeat 2 to 4 times.