How to do it
You need: Exercise mat.
Start on your hands and knees on a mat, with your hands under your shoulders and your knees under your hips. Let your back settle into a flat, neutral position.
- Breathe out and gently round your back up towards the ceiling, letting your head drop and your tailbone tuck under.
- Breathe in and slowly reverse the movement, letting your tummy sink, your chest lift and your gaze rise a little.
- Move smoothly between the two positions, letting your breathing set the pace.
- Finish back in the flat, neutral starting position.
Form cues
- The movement flows slowly and evenly, led by your breathing.
- You move only as far as stays comfortable in each direction.
- The bend is spread along your whole spine, not forced at one spot.
Common mistakes
- Pushing hard into the end of either position.
- Rushing so the movement becomes a jerky flick.
- Holding your breath instead of letting it guide the pace.
Safety: Stop and message your physio if it brings on pins and needles in your arms or hands, or pain that spreads rather than easing.