A quick warm-up at RD includes something for the shoulders, spine and hips. Here's how we warm-up the spine!
1... Start in quadruped, hands under shoulders, knees under hips, belly and chest hang towards the floor.
2... While looking out in front, round your back from the lowest spot.
3... Go spot by spot until your head falls down and your whole spine is rounded towards the sky.
5... Unround from the lowest spot with the neck being the last thing that come up.