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  1. Get down on your hands and knees on the floor.
  2. Relax your head, and allow it to droop.
  3. Round your back up toward the ceiling until you feel a nice stretch in your upper, middle, and lower back.
  4. Hold this stretch for as long as it feels comfortable, or about 15 to 30 seconds.
  5. Return to the starting position with a flat back while you are on all fours.
  6. Let your back sway by pressing your stomach toward the floor. Lift your buttocks toward the ceiling.
  7. Hold this position for 15 to 30 seconds.
  8. Repeat 2 to 4 times.

ByHealthwise Staff
Primary Medical ReviewerWilliam H. Blahd, Jr., MD, FACEP - Emergency Medicine
Specialist Medical ReviewerJoan Rigg, PT, OCS - Physical Therapy

Current as ofJune 4, 2014

WebMD Medical Reference from Healthwise

Heart Rate Calculator

Ensure you're exercising hard enough to get a good workout, but not strain your heart.

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Heart Rate Calculator

Ensure you're exercising hard enough to get a good workout, but not strain your heart.

While you are exercising, you should count between...

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