Flexing and extending the spine can help improve circulation in the discs in your back. It's a basic motion, but one that can be enormously beneficial in supporting the back and easing pain and maintaining a healthy spine, especially if you spend a lot of time sitting.
Cat-Cow Stretch can help you improve your posture and balance. It is also believed to be a good stress-reliever and calming pose, since you link the movements with your breathing.
|DURATION / REPETITION|
Continue for 5 to 10 breaths, moving the whole spine. After your final exhale, come back to a neutral spine.
Repeat 3 to 4 times keeping the movement fluid and pain free. By the end of this exercise you should feel calm and relaxed.
When you lift your gaze to the ceiling, do so with control and don't overextend your neck.
When you go into Cat, let your head drop naturally rather than forcing it down.
Also, be sure to keep your shoulders relaxed and not drawn up toward your ears.
Keep the Movement in the Spine Keep the arms straight so the movement is with the spine and not your arms and elbows.