The cow and the cat

This yoga-based move got its name from imagining what an old cow and an angry cat look like. Not only does this move help make your back feel better, but also it improves the range of motion in your spine, enhances strength and coordination of the muscles around your spine, and improves muscle awareness in your entire back — all factors that make your lower back feel better and stay healthy.
To do this stretch, follow these steps:

1. Get on the floor on your hands and knees with your hands directly under your shoulders and your knees directly under your hips.
2. Lay the tops of your feet on the floor and point your toes back.
3. Inhale and arch your back, lifting your tailbone and eyes toward the ceiling.
4. Hold the stretch for a few seconds, release the position back to neutral spine, and then inhale again.
5. Exhale and contract your abdominals, rounding your back like an angry cat.
6. Hold this position for a few seconds and then release back to neutral spine.
7. Repeat this stretch four to six times.

A few do’s and don’ts for this exercise:

• Do pull your bellybutton toward your spine.
• Do keep the movement in your pelvis and lower back, not in your shoulders.
• Don’t tense up your shoulders and neck.
• Don’t overextend your neck while doing the old cow position.