Stand on four feet with your arms stretched out directly below your shoulders, knees/lower legs hip-width apart, alternating between a position with a rounded back ("cat hump") and a position with a hollow back ("cow"). Perform the movement slowly and in a controlled manner until the end of the respective range. As a variation, circular movements can be integrated with the hips.
Cat: Exhale, draw in the belly button, tilt the pelvis backwards, the spine is curved upwards and the chin is pulled towards the chest, the arms push firmly against the floor.
Cow: Inhale, press your belly button towards the floor, tilt your pelvis forwards, your spine is bent towards the floor and your chin is pointing diagonally forwards (stretch your head, tilt backwards), your shoulder blades are pulled together.
