Cat Cow
For this exercise you go on all four and hold your hands within
shoulder width. The knees should be about hip wide.
Then round your back as much as you can and inhale.
If you reach your maximum start going in the opposite direction and stretch as much as you can,
exhale while
doing this. It is important to be relaxed and perform the movement slowly and controlled.
Back Rotation
Lay on the ground on your back and hold your arms out to the side.
Lift one leg up, so it looks straight up and turn your head. If you lift the left leg turn your head left,
if you lift your right leg turn your head right. Start lowering your leg over the one that’s still on the ground.
Your shoulders should both touch the floor the whole time, exhale during the downward movement. Go as low as your
back allows to rotate then reverse the movement and go back up. Put your leg on the ground again and rotate your
heat in a neutral position. Now repeat the same with the other leg.