Rehabilitation Exercises >> Back & Spine: Level 1 Back Exercises >>Cat and Camel

Cat and Camel

These exercises should only be performed after evaluation by a qualified medical professional and under their instruction. Failure to properly ascertain the reasons for certain injuries or the causes of pain may lead to further injury if these exercises are performed.

Should you experience pain or discomfort while doing an exercise, stop immediately. Follow only the exercises that your doctor has recommended to avoid the potential of further injury.

Purpose

To stretch lower back.

Steps

1. Start on your hands and knees, with shoulders vertically above wrists and with hips above knees.
2. On inhale: Arch back upward and lower head. Try to round spine as much as is comfortably possible. Tuck your pelvis under using abdominals and buttocks.
3. Hold for 5 seconds.
4. On exhale: Lift head upward and push your chest and abdomen toward the floor.
5. Hold for 5 seconds and then repeat step 2.
6. Repeat previous steps 5 times.

Tips

• Move slowly, feeling a gentle stretch in your lower back.
• On inhale, avoid compressing lower back, instead, feel your chest expanding.