Do 8 slow cat-cow spine movements

On hands and knees, arch and round your back with your breath.

Why it helps

Moving your spine through its range can feel good after sitting or lying down for a long time. Linking it to your breath keeps the pace slow.

How to do it

1. Get on hands and knees, wrists under shoulders, knees under hips.
2. Breathe in, drop your belly and lift your chest gently.
3. Breathe out, round your back toward the ceiling. Repeat eight times.

Make it easier

Do it sitting in a chair with hands on your knees.

Make it harder

Slow each breath to a count of six.

Skip this if it hurts your wrists or back; ask a doctor if unsure.