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Consult your doctor or physical therapist before beginning any new exercise regimen—particularly if you already have a back problem. Do not continue any exercise that causes pain or discomfort. 3. Arm Reach These two exercises are easily combined. Begin both of them on your hands and knees. Arm Reach: Begin by slowly stretching one arm out in front of you. Keep this arm straight and do not allow your weight to shift to your supporting arm. Hold this position for 5 counts. Repeat 4-5 times and switch arms.  3. Leg Reach Leg Reach: Slowly extend your leg behind you (maintain a firm stomach and do not arch the back). Hold for a count of 5, repeat 4-5 times and switch legs. Leg Reaches strengthen the buttocks while Arm Reaches exercise the upper back and shoulders.  
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