Move Better Flow

Option. Do it seated in a chair by rounding and arching your spine gently.

1. 1

   Start on all fours with hands under shoulders and knees under hips.

2. 2

   Round your back upward and tuck your chin (Cat).

3. 3

   Then dip your belly down and lift your head and tailbone (Cow).

4. 4

   Move slowly with your breath.

5. 5

   Flow smoothly between the two positions.

6. 6

   Repeat for several breaths.

Option. Smaller range if balance is new.

1. 1

   Start on all fours with hands under shoulders and knees under hips.

2. 2

   Brace your core and keep your back flat.

3. 3

   Slowly extend one arm forward and the opposite leg back.

4. 4

   Keep hips level and back flat.

5. 5

   Hold briefly then return to start.

6. 6

   Alternate sides with smooth control.

Option. Bend knees 90° for easier version.

1. 1

   Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.

2. 2

   Press your lower back firmly into the floor.

3. 3

   Slowly extend one arm overhead and the opposite leg straight out.

4. 4

   Keep your lower back pressed down.

5. 5

   Return to start and alternate sides.

6. 6

   Move slowly and breathe steadily.

Option. Smaller range or bent knees. Focus on control over reach.

1. 1

   Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.

2. 2

   Press your lower back firmly into the floor.

3. 3

   Slowly extend one arm overhead and the opposite leg straight out.

4. 4

   Keep your lower back pressed down.

5. 5

   Return to start and alternate sides.

6. 6

   Move slowly and breathe steadily.

Option. Shorter reach. Hold each side longer if you prefer fewer switches.

1. 1

   Start on all fours with hands under shoulders and knees under hips.

2. 2

   Brace your core and keep your back flat.

3. 3

   Slowly extend one arm forward and the opposite leg back.

4. 4

   Keep hips level and back flat.

5. 5

   Hold briefly then return to start.

6. 6

   Alternate sides with smooth control.

Option. Drop the bottom knee for support. Shorten the hold rather than letting the hips sag.

1. 1

   Lie on one side with your forearm on the floor, elbow under your shoulder.

2. 2

   Stack your feet or stagger them for balance.

3. 3

   Lift your hips so your body forms a straight line from head to heels.

4. 4

   Hold and breathe steadily.

5. 5

   Keep your core tight and hips lifted.

6. 6

   Lower with control when finished and switch sides.

Option. Both-feet glute bridge if single-leg feels unstable.

1. 1

   Lie on your back with one foot flat on the floor, other leg extended straight up.

2. 2

   Press through your planted heel and squeeze your glute.

3. 3

   Lift your hips until your body forms a straight line from shoulders to knee.

4. 4

   Hold for one second at the top.

5. 5

   Lower slowly with control.

6. 6

   Complete all reps on one side then switch.

Option. No band? Standing Y-raises or shoulder-blade squeezes. Keep the load light.

1. 1

   Hold a resistance band straight out in front of you at chest height.

2. 2

   Keep your arms straight and elbows soft.

3. 3

   Pull the band apart by squeezing your shoulder blades together.

4. 4

   Bring the band toward your chest.

5. 5

   Slowly return to the starting position with control.

6. 6

   Keep shoulders down away from your ears.

Option. Widen your knees or rest your arms by your sides for a gentler stretch.

1. 1

   Start on all fours with hands under shoulders and knees under hips.

2. 2

   Sit your hips back toward your heels while keeping your arms extended forward.

3. 3

   Rest your forehead on the floor and let your shoulders relax.

4. 4

   Breathe deeply and hold for the desired time.

5. 5

   To release, walk your hands back and return to all fours.

Option. One knee at a time for a gentler version. Keep the opposite leg bent or extended as comfortable.

1. 1

   Lie on your back with knees bent and feet flat, or legs extended.

2. 2

   Draw one knee toward your chest and clasp your hands behind the thigh or over the shin.

3. 3

   Gently pull until you feel a comfortable stretch in the hip and lower back.

4. 4

   Keep the opposite leg relaxed. Breathe slowly.

5. 5

   Hold, then switch sides. For both knees, hug them together.

Option. Do it seated in a chair by rounding and arching your spine gently.

1. 1

   Start on all fours with hands under shoulders and knees under hips.

2. 2

   Round your back upward and tuck your chin (Cat).

3. 3

   Then dip your belly down and lift your head and tailbone (Cow).

4. 4

   Move slowly with your breath.

5. 5

   Flow smoothly between the two positions.

6. 6

   Repeat for several breaths.