Cat/Cow

Shape:
In an all fours position, middle of wrists in line with outer shoulders and knees under hips
Fingers spread, index points forward
Grip ground with fingertips, press knuckle pads (where fingers meet the palm) down
Straighten the elbows, try not to bend as you flow through the movement.

Movement:

Inhale, arch the back.
Lift the tailbone and chin to your unique maximum. Feel the spinal muscles engage and aim to clench the area behind your heart.
Shoulders onto and down the back, heart forward.

Exhale, round the spine.
Tuck the tail in between the legs, chin to chest.
Lift the back of the ribcage up to the sky, strengthen the rounding sensation.

Points to consider:
-Keep the belly pulled in throughout the exercise
-Move as slowly as possible
-If during the movement you feel as though there are any areas of your spine which are hard to engage with during the arch or the round, work into those areas with a longer hold and focused attention.