Movement · Back Care Series
The Hundred (Modified)
The Work · Move 3 of 15
Starting position
On your back, knees bent, feet flat on the floor hip-width, neutral pelvis. Keep the head down if the neck is tender.
How to do it
Extend the arms long, hovering just off the mat, and pump vigorously — inhale 5 counts, exhale 5 counts, for 10 full breaths (100 pumps). Keeping the feet grounded protects the low back.
Keep in mind
Pump from your back and shoulders, not your wrists. · Anchor a heavy tailbone into the floor.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →