Spine - Cat / Cow

 

For spinal mobilization.

Kneel on the mat.
Hands directly below shoulders.
Position knees directly under hips.
Start with your back flat, parallel to the floor.
Remember to breathe.
Arch your back up towards the ceiling as far as you can.
Hold for a few seconds.
Then let your back sag towards the floor.
Hold for a few seconds.
Repeat as desired.
Fine tuning: When arching up, exhale and suck in your abdomen. When sagging down, inhale.
Discover which parts of the back are rigid or stiff. Make those parts do the curving!

 

Cat/ Cow - Exercise