Bit by bit extend your arms down, get an entire choice of movement, and allow a little bit stretch at the bottom. The traditional spinal erector exercises are deadlifts and front squats. You can do dumbbell Romanian deadlifts, Which can help. You can also do goblet squats. That will help, https://jaredbcbyv.thechapblog.com/32440423/little-known-facts-about-back-exercises-with-dumbbells