Cat / Cow
Set up: Kneel with hips over knees and hands beneath shoulders. Keep back straight and head in line with the body.
Exhale, press the arms and legs into the ground to round the spine towards the ceiling.
Inhale, lengthen the spine through neutral and sink the ribs toward the ground.
Perform exercise 5-8 times.
Maintain shoulder stabilization. Avoid popping the rib cage. Keep the abs and back musclses engaged throughout the movement. Avoid collapsing or over arching.