Get on the floor in an “all-fours” position, making sure that you form a box position. Have your knees and hips in a line and your wrists and shoulders in a line, both of these ‘lines’ are perpendicular to the floor. Your knees may be comfortably apart.
1. Lower your abdomen toward the floor until you look like a “sway-back horse.” (Dr. Bradley’s expression!) But only so that you are comfortable. It may be a very small movement.
2. Lift your lower back until your back is parallel with the floor.
3. Tighten buttocks. This raises the back slightly and tightens the abdomen.
4. Slowly return to the “sway-back” position with control.
5. Repeat movements 2 through 4.
This must be done rhythmically, with as much control lowering as raising the back. It should be done slowly, the whole movement taking about five to seven seconds.
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