Cat and camel exercises
- 1. Dr Venkata Ramaiah Valluri MPT-Ortho, MSc-Psychology
- 2. The cat and camel back is a gentle exercise that stretches and strengthens the muscles that stabilize the spine, including the back extensors and abdominals. When performed daily, the exercise can help improve the function of the back and decrease many irritating ailments. However, consult your doctor before performing the cat and camel exercise if you suffer from a chronic back pain or another health condition.
- 3. Cat and Camel Exercise Benefits : The purpose of the cat and camel exercise is to help mobilize the back, reduce stiffness and increase flexibility in your trunk without irritating your neck. When performed on a regular basis, the cat and camel exercise can also help increase endurance at work, boost your athletic performance and improve your posture. In addition, the exercise can help decrease and prevent back pain and injury.
- 4. Get onto your hands and knees, with your knees spaced hip-width apart and your hands directly beneath your shoulders. Tighten your abdominal muscles and arch your spine upward toward the ceiling. Hold the position for at least 10 seconds, then slowly relax your back. Allow your stomach to fall toward the floor, bring your shoulders together and stretch your back downwards into a swayback position. Hold for 10 seconds, then return to the starting position. Repeat the entire sequence at least three more times.
- 5. For optimal results, reposition your knees and hands as necessary throughout the cat and camel back exercise so your knees are always below your hips and your hands are always below your shoulders. Keep your head aligned with your spine at all times. Each exercise motion should originate from your lower back. Do not bounce or jerk your body at any point during the exercise, as this can lead to injury.
- 6. Keep the muscles in your sides, abdominals and lower back tight throughout the entire exercise to help stabilize your spine and keep your back in a neutral position. To prevent injury, perform the cat and camel exercise slowly and gently. Nerve force yourself to stretch to the point of pain. Slow your pace, reduce the number of repetitions or take a break if you experience any pain or extreme discomfort while exercising.