Tightness in the back and hamstrings can limit your mobility in bending down and squatting. This tightness can put your lower back at risk of injury especially with squatting and bending movements. This is a great exercise to address this issue
Description
Stand with your feet shoulder width apart facing the seat of a chair, then place your palms on the seat of the chair with the fingers facing forward. Shift your weight back towards your heels and lift your toes just off the ground. From this position round your mid-back up towards the ceiling and then arch it back down towards the ground. Keep focusing on shifting your weight back towards your heels throughout the exercise. To make the exercise more intense you can put a half dome or rolled up towel under your fore foot. This will help to increase the stretch at the back of your legs. In this second position you can repeat the rounding and arching movement of the mid-back.
Dosage
Work your way up to 60 sec and repeat 3 times per day for best result.