Here's a great one that will stretch your hamstrings, lower back, and shoulders.
- Begin standing with your feet hip-distance apart. Engage your abs by drawing your navel toward your spine.
- Interlace your fingers right below your sacrum (back of your pelvis). If you can, press the heels of your palms together in a kind of double fist. Actively pull your hands away from your shoulders to increase the stretch in your chest.
- Lean your chest forward and lift your hands up overhead as you fold your torso toward your thighs. If you're only concerned with feeling this stretch in your chest and shoulders then keep your knees bent. Straighten your legs to bring this stretch into your hamstrings and lower back. Reach the top of your head toward the floor to lengthen your spine.
- Stay like this for at least 30 seconds and when you're ready to come out, actively press into your feet, engage your thighs, and slowly lift your torso back up to a standing position.