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1. Start down on the floor on your hands and knees with your major joints aligned (i.e. shoulders directly above elbows and wrists, hips directly above knees).
* Hands should be placed shoulder width apart, palms flat with fingers pointed straight ahead.
* Arms must remain straight, elbows locked.
2. Walk your hands 4-6 inches forward and then move your upper body forward so that your shoulders are again above your wrist but now your hips are forward of your knees 4-6 inches.
3. Relax your low back allowing it to arch with the movement coming from the tilt of your pelvis.
4. Collapse your shoulder blades together and drop your head down.
* Your shoulders should be directly above your wrist.
* If your low back begins to hurt, back your hips up toward your knees; this will make the exercise a bit easier.
5. Hold as directed
SITTING KNEE PILLOW SQUEEZES
