A flexible back helps keep the body feeling young, agile and nimble. Back flexibility stretches also help prevent back pain and increase the amount of activity or strain you back can handle on a day-to-day basis. No matter the stretch, start at a comfortable level; even if you don't complete the full stretch, it's best to gradually work your spine up to its peak flexibility rather than throwing your back out.
Flexion
Begin the flexion by standing straight with your feet shoulders-width apart. Bend downward at the waist, bringing your outstretched fingers as close to your toes as comfortably possible. You'll feel your back and legs stretching out. If you don't reach your toes initially, don't worry -- you can increase the length of this stretch gradually as you build additional flexibility in your back. Hold your downward position for a count and resume the neutral pose. Conversely, try this stretch from a seated position, utilizing the same toe-touching motion.
Bridge
For the bridge stretch, lie on your back holding your hands at your sides with your knees bent up. Keep your feet planted near your buttocks, resting about 6 inches apart. With a slow, controlled motion, lift your tailbone first and follow it by lifting your spine upward one vertebra at a time. In the end pose, your entire back should be arched up off the ground. Hold the pose and breathe deeply. Gently lower your body by clasping your hands under your back and pushing against the floor. This stretch aids in increasing back flexibility and strengthening the lower back and abdominal areas.
Lower Trunk Rotation
Lying on your back with your knees bent and feet resting flat on the ground, hold your knees together and bring them over to one side. Keep your feet planted on the ground. Hold this position for three to five seconds. Tighten your abdominal muscles and bring your legs over to the opposite side -- hold for an additional count. Do five to 10 repetitions of this stretch, depending on your comfort level. Lower trunk rotations help to improve flexibility in the lower back region and hips as they increase mobility and rotation of the spine.
Dog and Cat
The dog and cat stretch finds it origins in yoga. Starting from your hands and knees, inhale and tilt your tailbone and pelvis region upward, curve your spine downward, drop your stomach and lift your head up. Hold this pose -- known as the "dog" -- gently for a moment and then reverse it, tilting your tailbone down and curving your spine upward with your stomach held in. This second pose resembles the body language of an angry cat. Rotate between the two poses, focusing on controlled breath and smooth motions to increase flexibility in your spine.
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