The prayer stretch is a very comfortable move and one that gives a good stretch in the lower back and upper torso. Go easy on these and just enjoy the relaxed feeling they provide. Here are a few from the floor to the bench. None of these stretches are fast moves. Just gradually settle into them and feel the stretch on your shoulders and upper back.
Improving flexibility is right up there with cardiovascular health and strength training if your goal is to stay fit and healthy, and be able to move your body freely.
Dynamic upper body warm up with full range of motion arm swings.