Start on your hands and knees and prepare for a flexion and extension exercise that is initiated from your head.
Tuck your chin in to your chest, push through your shoulders, then gradually through your mid-back, gently engage your abdominals and finish by bringing your pelvis in.
The extension phase will also start from your head.
Unfold your head and neck back into a neutral spine, then drop your spine through your shoulder blades and your mid-back, then gently soften your abdominal wall and your lumbar spine and finish his exercise by rolling your pelvis to press your buttocks out.
