Lower Back Stretch (Cat-Cow)

How to do it

1. Kneel on all fours with hands under the shoulders and knees under the hips.
2. Inhale as you drop the belly toward the floor, lifting the chest and tailbone into the cow position.
3. Exhale as you round the spine toward the ceiling, tucking the chin and tailbone into the cat position.
4. Move through the two positions slowly, feeling the stretch travel along the length of the lower back with each round.
5. Coordinate the breathing with the movement, holding briefly at each end of the range.
6. Continue the flow for 20 to 30 seconds before returning to a neutral flat back.

Muscles worked

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