Instructions:

• Start on all fours (tabletop position) with a neutral spine.

• Begin the move by tilting your tailbone towards the sky to begin the “cat” portion of the move.

• Begin to actively arch your back toward the ground, one segment/vertebrae at a time.

• Imagine someone is pulling your spine toward the ground.

• This is a slow and controlled movement.

• Move like this until your back is fully arched.

• Now we reverse the motion into “cow” pose. Move your spine in the opposite direction one segment at a time from the neck down to the lower back.

• Imagine a string is pulling your spine toward the ceiling (like a puppet).

• Once you reach the end of this movement your tailbone should be tucked.

• Core muscle engaged the entire time.

• Repeat 10cycles 2x/day.