Holding onto a pole or a tree to squat up and down is a good way to loosen your lower back while increase your upper body strength. 

When you squat down, relax the neck vertebrae, the thoracic vertebrae, the lumbar vertebrae, the sacrum and the coccyx. When coming up, tuck in your coccyx and sacrum, and arch up your lower lumbar vertebrae and the entire spine one vertebra at a time.

The power for moving up is mainly from the Dantien inside your stomach area. Yet your hands and legs  need to stretch and pull. This stretching and pulling will give your leg and arm muscles a great workout.

You can do this gong using the 6-Directions tape or the wall squatting tape.