Push/Pull Spinal Stretch
Position 3) Hold right knee with both hands, tuck chin and inhale deep (through nostrils). As you inhale, "push" knees while you "pull" with your hands. Hold for 4 counts, then exhale as you roll spine down until head rests on floor. Form check: keep arms straight as you "push/pull.
Repeat for a total of 2 sets with right knee and 2 sets with left knee. Finish with three Rock 'N Rolls.
Now that your spine is warm from increased blood flow, here is one of my copyrighted movements to strengthen your spinal insertions and increase their flexibility.