A yoga teacher says this five-minute stretch is all you need to maintain flexibility in your spine

A man practices yoga on a mat in a living room. He is seated, with legs crossed, and bending over to his left. His right arm is bent and reaching up and over his head, his left arm is behind him. In the background there is a couch and potted plant.

Having a sedentary job, lifting heavy weights and the natural aging process can all contribute to a stiff and achy back. Regular movement and stretching can alleviate aches and pains, but it’s not always easy to know where to start.

If your back is feeling particularly rigid right now, yoga instructor Francine Cipollone (or Yoga with Bird) has created a routine that works your spine through its six main movement patterns.