Summarize the following:
Go SLOW! Let your arms and shoulders relax completely, let them hang. Focus on stacking each individual vertebra and keeping the others flexed as you come back up.
Come up from the top of the head. Imagine that you are coiling your spine around a rod stuck behind your jaw, trying to move a single vertebra at a time. Coil as tightly as possible around that rod while staying relaxed. When you coiled as far down as you can go, slowly reverse the process. At the top, come up from the top of the head again. Repeat 5 times.