HOW: Place your hands against an elevated surface, lean into the surface so that most of your body weight is in your arms. Then perform the traditional cat cow by arching and tucking your tailbone.
FEEL: This should feel like a global stretch to your upper/lower and mid back depending how far you move. As you round, you should feel a stretch in your back, as you arch you may feel a stretch in your chest and shoulders.
COMPENSATION: Limit movement to your torso, keep your arms and legs still.
