3. Cat/Cow Stretches
Proper back exercises include both flexion (bending forward) and extension (bending back) of the spine. A great exercise to start with is a cat/cow stretch. Position yourself on all fours, legs shoulder-width apart. As you inhale arch your back so your spine and back sink slightly towards the floor (cow stretch) and as you exhale bend your back and lift your spine to the ceiling (cat pose).
