Wiggle and Waggle

Start by facing a kitchen counter or tabletop and placing your palms flat on the surface. 

Position your feet so they are six to eight inches apart and slightly turned out. 

As you step backward, fold forward at the hips until your arms are extended fully and you have reached an angle that does not create pain anywhere in your body. 

Bend your knees as much as is necessary to keep the spine from rounding. 

From there, subtly “lift your tail feathers” to gently stretch your hamstrings (thigh muscles) and the fascia (connective tissue) at the back of the thighs.

To do the pose correctly, make sure you are keeping your shoulders moving downward away from the ears, allowing the neck to remain relaxed. 

Also, keep your head a little higher than your spine, but not tilted back. 

When you turn your head from side to side, you should always be able to look above your arms and shoulders.

To begin the wiggle and waggle, bend your left knee without moving your arms. 

Then, on an exhalation, begin to stretch the right side of your body.

Pull your rubber band evenly from both ends, from the hands to the hips. 

On your inhalation, return to neutral. 

Repeat two more times on the right side only, moving with your breath. 

Then return to center, making sure your neck is still relaxed, and do the exercise on the other side three times.