These poses will help increase the strength of the back and the flexibility of the spine. There are plenty of exercise options to help you stretch and relax the back area, particularly beneficial for those who sit for prolonged periods.
Basic: Cat-Cow pose, Bridge pose, Cobra pose, Snake pose…
Intermediate: Bridge pose variation, Upward-Facing Dog pose, Bow pose, Camel pose, Grasshopper pose…
Advanced: Wheel pose, Round Diamond pose, Mermaid pose…
Cat-Cow Pose.
Bridge Pose.
