Disclaimer here that you can hurt yourself so take it slow...if you feel pain, STOP I lie flat on my back on the floor with no support of head...completely flat. Bend right leg so a knee is up and foot still planted to floor. Roll your body left onto the opposite side of the lifted knee so that knee touches the floor your foot will rest atop your left leg (yes you are rolled on your side) Now, with your left hand remaining on the floor and keeping your knee touching the floor and SLOWLY rotate your waist so your right hand reaches back towards the other side. You will not touch unless your are very flexible but do NOT force it. Let you reaching hand/arm weigh you down. My lower lumbar pops every time. Repeat other side.