KEY AREAS: Lower Back, Neck, Shoulders, Spine, Flexibility, Stress Relief
START POSITION: Get on your hands and knees and straighten your arms with hands placed directly under your shoulders. At the start, before moving, your arms should be vertical. Your hands should be just a little wider than shoulder width, palms flat on the floor with fingers splayed. Keep your feet apart and your knees should be about shoulder width apart. Note the position of the feet – pointing backwards and upside down. You should feel balanced, comfortable and stable, before commencing the exercise.
NOTES: From the start position, push back gently with your hands, so that your arms and thighs start leaning backwards from the vertical. As you do this, stick up your bum, tuck in your belly, and tilt your head (neck) upwards to balance the spinal curvature. As you do all that, remember to breathe in deeply. At the top, pause for several seconds, before returning to the start position but continue rocking forwards on arms and knees, dipping your head and neck down, squeezing glutes and and arching your back upwards. Breathe out (lots) as you do this part, and then pause again for a few seconds. Then begin rocking backwards and forwards between these positions. Focus on breathing, and do not allow your knees and hands to slide or move.