AREAS INVOLVED: Upper and lower back, Shoulder girdles
Get on hands and knees and pull in your abdominal muscles. Drop your head forward and round (lift) your back as you tilt your pelvis (Figure 1). Hold for ten seconds. Gently increase the stretch until more tension is felt. Hold for ten seconds.
Drop hips down and back so that your buttocks touch your heels. Flatten your back and extend arms fully (Figure 2). Hold for ten seconds. Gently drop hips and back further until more tension is felt. Hold for ten seconds.