Begin with a classic cobra stretch. This stretch targets full extension of the spine, neck, shoulders and chest. With your hands placed underneath your shoulders, press into the floor and lift the chest. Remember to keep the abdominal muscles switched on with this stretch to avoid any pressure on the lower back.
Straighten the arms fully while lifting the torso off the mat.
Place one hand towards the centre of the mat and reach for your back foot with the opposite hand. Keep shoulders down away from the ears and the abdominal muscles active to support your back.
Bow pose. Originally a yoga position, this pose is the most advanced for back stretching and strengthening. Ensure that the knees are separated just wider than the hips and the neck is extended. Take an outside grip of the feet, one at a time and raise the knees off the mat. You should also feel a stretch through the front of the hips and the quads.
Your eye line should be down towards your feet with your hands spread evenly into the floor. Raise one leg up towards the ceiling to increase the stretch through the hips and into the hamstrings on the supporting leg.