Here’s a video on one of my pet subjects – what’s the quickest and best way to wake up the spine and prepare it for activity (e.g. going for a jog) or to decompress it after a lot of sitting (e.g. after a long drive in the car)?
For example, when you start running, if the spine is ‘awake’ and moving in an integrated way, then the lower limb muscles will generally cope just fine. But if the low back is stiff then however much you stretch your quads, hamstrings or calves, they will still suffer at having to cope with a stiff back as you start your run.
Better to wake up the spine first.