Open rotated warrior is a great stretch for your lower back and shoulders.
To perform this stretch, start with your feet hip width apart, toes facing forward.
Bring your left leg back so you’re in a lunge, with your left foot at a 45 degree angle. Both hips should be facing forward. If you’re finding that hard to do, make your stance a little wider by moving your feet out to the sides more.
Raise both your hands above your head. If you find you’re about to lose your balance, work on shifting more of your weight into your back foot and keeping your back leg straight.
Slowly lower your right arm and put it on your right hip. Breathe out and twist your upper body to the right, until you place your right hand on your left thigh.
Breath deeply and hold for 15 seconds. Switch sides and repeat.