Move 4: Bird Dog
For the Neck and Back
(A) Begin on all fours, with your hands beneath your shoulders and your knees under your hips. Contract your abdominals.
(B) With a neutral spine (avoid arching your back or moving your hips), extend your right arm straight ahead and your left leg back. Hold for 10 seconds.
(C) Bend your knee and elbow as you bring both beneath your body to touch. Return to the extended position. Repeat five times; switch sides.