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• Adopt a 4 points kneel position, with your hands directly below your shoulders and your knees directly below your hips. • Contract your lower core to set the low back in neutral. • Push down through your hands to push the breastbone back up between the blades to bring the upper back into a neutral position, slightly rounded, but not a 'cat curl'. . • From this neutral spine position; "nod" the head, and return to neutral; than lead with the neck lifting the head slightly.. • Make sure to maintain neutral spine throughout the exercise. • Repeat.

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