hey guys it's anna and today we are going to be doing a quick daily stretch routine to get
a flexible back fast doing this will help improve back flexibility for all levels whether you're a
beginner or very advanced so don't forget to like this video and then let's go ahead and get started
first reach up and then forward into a flat back position
during this try to pull your arms forward and your hips back to fully lengthen out your torso
while still trying to keep your back flat reach your hands as close to the ground as you can
now try to reach your hands as close to your feet as you can during this make sure that
you are not curving your back it's better to not be reaching as close to your feet if you
can easily reach all the way to the ground you can bend your arms for an even deeper stretch
now roll up to fall into a back bend if you can't do a back bend you can either try to arch back
as far as you can in a standing position or do the modification if you're more advanced
and find back bends easy walk your hands and feet together to get an even deeper stretch
you can now come out of your back bend and since i know it's hard to stay upside
down for a long time we are going to take a quick break before pushing back up into it
push back up into your back bend but this time we are going to lift up one leg
you can now come out of your back bend for a quick 10 second break before we lift the other leg
now push back up and lift the opposite leg
come back down for one last quick break before our next backbend stretch
this will be our last stretch in this backbend section so don't give up you can do it
for the next stretch push back up into your back bend but then go down onto your elbows
for an even deeper stretch in your back if you can't do a back bend don't worry about going
down onto your elbows just continue to hold the modified back bend or if you've been doing the
modification and want a bit of an extra challenge you can try to push up into a full back bend
you can now get out of your elbow backbend and then go into a downward dog
whenever you do back stretches it's important to incorporate forward stretches like this in between
from your downward dog go down to lay on your stomach
then straighten out your arms and arch back until you feel a good stretch in your back
next go into a child's pose with your hips lifted to feel a stretch in your shoulders and back
come back onto your stomach and then reach back to grab onto your ankles
if you don't feel a stretch just reaching for your
ankles then straighten out your legs for an even deeper stretch
go up onto your hands and knees and then we are going to do a knee back bend if you are
a beginner simply try to arch back on your knees or if you're more advanced you can reach overhead
to go into a full knee back bend and if any of you are very advanced you can even try
to push your head through to go into a triple fold only do the last option if
you already know you are able to because obviously you don't want to hurt yourself
now go into a child's pose
great job you have completed the stretch routine and here
is another stretch you can do if you would like to also get flexible legs