4. Pilates Cat Stretch – 5 reps
Starting Position – On hands and knees – hands directly under the shoulders, knees under the hips – all hip/shoulder width apart. Spine/neck/head is in neutral position (ie. follows the natural “S” shape of your spine); eye gaze remains looking at the floor (do not hyperextend the neck upwards).
- INHALE - to prepare, expand the rib cage to the sides.
- EXHALE - tuck the chin, tuck the tailbone and lift the abdominals to the ceiling, rounding the back. Imagine a flame under the abdominals – lift, lift, lift.
- INHALE – at the top to hold position.
- EXHALE – uncurl slowly, each vertebrae at a time back to the start position; keep lifting/contracting the abdominals (navel to spine) as you uncurl.