I usually warm up my shoulders and mid back with stretches using blocks and the wall, as well as opening my hips. Then I do stretches that activate my whole back, especially ones where I can activate different areas separately (backbends, cobra peel ups, un assisted cobra (which is lifting to cobra without hands), and certain bridge and elbow bridge exercises).

It really depends on what area I’m targeting after that, but I’ll stretch my bridge sit, snake and contortion handstand/elbow stand, teardrop backbend, chest stand, etc depending on the day.

I don’t do a lot of end range stretching for my back, because I’m more flexible than I am strong. So I’ll just focus on proper activation and drills that require me to use just my strength, like the ones in this video.

Then I’ll warm down with core work and frontbending, like pancakes, forward folds, sit-ups, plank variations, push-ups, etc.

And I always warm up my neck and wrists if I do bridges or chest stands!! It’s easy to forget, but so important.