Cat-Cow Stretch
The cat-cow stretch [4] can warm your back and help relieve tension in the lower back and core muscles caused by prolonged sitting and inactivity.
Follow these instructions to perform this stretch:
- Get down on your hands and knees. Keep your toes pointing backward, with your wrists placed directly under your shoulders. Make sure there’s enough space between your knees.
- Arch your back like a cat by inhaling deeply and pulling your belly up to your spine. Release the tension in your neck and drop your head forward.
- Stay in this position for about 10 seconds. Resist the urge to rush the process.
- Return to your original position by releasing the arch in your back.
- Lift your head and lower your pelvis. This will create a depression in your lower back. This new position is called the cow stretch.
- Hold this new pose for about 10 seconds.
- Return to the position you started with.
- Repeat the exercise by alternating between the cat and cow stretches.