Cat and Cow
This is a classic active back stretch and is a great place to start. Rounding and arching the back warms up the spine and primes the back muscles for stretching.
- Begin on your hands and knees. Exhale and round your spine up to the ceiling, pulling your abs toward your spine while simultaneously tucking your tailbone in and drawing your chin toward your chest. This part is known as Cat.
- Inhale, letting your belly soften as you arch your back, lifting your head and tailbone toward the ceiling. This part of the stretch is called Cow.
- Flow back and forth between the two positions for five to 10 reps.