To do this exercise you will need a mat and a dowel. Start lying on your back, and thread the dowel in front of your forearms and behind the base of your skull. Inhale into the back of the ribcage and then exhale as you begin peeling the spine away from the floor to a seated position. Inhale into the back again and exhale as you lay the spine back down on the floor one vertebra at a time.
Things to think about
If you have osteoporosis you can do this exercise starting from a seated position and hinge back in a neutral spine.
This exercise is hard. Be sure to not allow the dowel to push your neck forward. Let your head settle back into the dowel.
Don’t try this exercise until you can do the neck pull.