Inclinations are easy, but now you have four directions to try. You can incline forward and backward as well as side to side. For the forward inclination of the head, try to touch your chin to your neck. For the neck inclination let your neck curl forward so your chin reaches for your chest. Both head and neck are now inclined. In the next body section, the shoulders and chest roll forward in a sort of a sigh. Take a breath, and as you let it out, concentrate on rolling the chest and shoulders downward. The top of your back should curl, bringing your chin down further.

The next part of the Isolation is difficult. Bend at the waist, watching that your bottom doesn't stick out, because that means you've Inclined the hips as well. Once you add the hips, you should be at the fullest point of extension for forward inclinations. Move back to neutral section by section. Backward inclinations, except for direction, are the same as forward inclinations. Again, the waist and hip inclination will be difficult for some of you, but do give it a try.

Warning: Take the backward waist and hip inclinations slowly. Because of the weight you're putting on your back, if you throw your body around carelessly, you'll wake up the next morning with a few avoidable aches.  Side inclinations now First, move your head to the side, making certain that the neck isn't pulled with it. Add the neck, the shoulders and chest, and the waist in turn. With the hips, as in the rotation exercise, you'll have to bend your opposite leg to follow through. It may help when you get to the waist to let the arm furthest from the ground hang over the top of your body.