Spinal balance:

From your hands and knees, lift alternate arm and leg, keeping each in line with the spine. Hold 1-3 seconds. Do 2-3 Sets of 20 alternating.

Superman:

From a prone position, lift arms overhead and up. Hold 2-3 seconds. For more advanced move: Lift both feet and arms. Do 2-3 sets of 10 repetitions.

Stretch:

From a supine position on a mat, bend knees- keeping feet about a foot apart. Alternate knees from right to left on the floor, then bring knees to chest and hold 2-3 seconds. 2 sets of 10

From a supine position and hands out to the side, bend both knees and stack to one side, looking the opposite direction, hold 20-30 seconds. Repeat on other side. Do 5 sets.

Cat/Cow:

From hands and knees, draw the naval toward the floor, extend chin outward, inhale and hold. Release by rounding the back up, like a cat and drawing the chin to the chest. Exhale.

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