Start in a neutral seated position.
Come forward and bring your sitting bones to the edge of the chair.
Open your knees slightly and place your feet flat on the floor.
Place your hands on top of your knees.
Start with a very small and gentle motion that originates from your pelvis.
Slowly roll back on your sitting bones,
Start a spinal flexion from your pelvis into your lumbar spine, up to in between your shoulder blades and finish by bringing your chin down towards your chest.
Then from the pelvis again start rolling forward on your sitting bones and arching your lumbar spine into extension, allowing the wave to spread up in between the shoulder blades and finally bring your neck and head back up straight.
Gradually increase this motion by using your hands on your knees as a fulcrum.
Open your knees when you extend your spine and bring your knees together when flexing your spine.
Open and extend your spine, close your knees and flex your spine.
Last repetition, open and extend, close and flex.
Come back to a neutral position and bring your feet and knees together and slide back into the chair.
