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Cat / Cow
This movement (not a stretch) is very useful as a warmup for any activity, or as a study/work break. Cat/Cow brings the spine through it’s full range of motion, produces postural awareness, and reduces the viscosity of the spine. This is much like greasing wheels and gears to make them move smoothly, without added friction.
Again, this is not a stretch or a strengthening exercise; put the emphasis on motion, not “pushing the stretch.”