Come into an all fours position on an exercise mat with your hands directly under your shoulders and your knees directly under your hips. Place a long resistance band over the top of your back and secure each end in either hand. It should rest across your middle back. Your spine should be in a neutral position to start, with your chin tucked slightly to ensure your neck is line with the rest of your spine. Press your arms into the ground so as not to sag between the shoulder blades. This is your start position. From here start by tilting your tailbone towards the ceiling. This will anteriorly tile the pelvis which starts the “cat” position and begins to extend the spine from the bottom up. Imagine your spine is being pulled toward the ground and actively arch your back, one vertebrae at a time. Use the resistance band to increase your ability to arch your back. Think about your chest being pulled toward the ground and contracting the muscles of your back in order to arch further. When you reach a full arched position, gently look up. Then begin to reverse the movement. Imagine each vertebrae of your spine is attached to strings, like a puppet. Gently press your arms into the ground and lift your spine one segment at a time until you reach the pelvis. Resist against the band and use it to help you exaggerate the force you use to create a rounded position. It can help to think about crunching your core. Tuck your tailbone under to finish in a fully rounded spine position. Repeat for the recommended amount of time (or reps).