Cat-Camel
The cat-camel gently moves the whole spine between rounding and arching while you are on your hands and knees. It does not stretch hard or strengthen much. Its job is to get a stiff back moving comfortably, and many people use it as a warm-up before other back exercises.
Written by Dr. V. B. Rajendra Prasad, MPT, licensed in the US and UK.
How to do it
- 1
Get onto your hands and knees on a mat, with hands under your shoulders and knees under your hips.
- 2
Slowly round your back up towards the ceiling, tucking your tailbone under and letting your head drop.
- 3
Then slowly let your back sag towards the floor, lifting your tailbone and looking gently forward.
- 4
Move slowly between the two positions, staying within a comfortable range.
- 5
Breathe out as you round and breathe in as you arch.
How many
8 to 10 slow cycles, once or twice a day, or before your other exercises.
Common mistakes
Moving fast. The movement should be slow and smooth.
Forcing the end positions. Stay where it is comfortable.
Bending the elbows. Keep the arms straight and let the movement come from the spine.
Make it easier
Make smaller movements, or do a seated version: sit on a chair with hands on knees and gently round and arch your back.
Make it harder
There is little need to make this harder. Your physiotherapist will add strengthening exercises such as the bird dog.
Who it helps
When to stop and check
Kneeling may not suit people with knee pain. Put a folded towel under the knees or use the seated version. Stop if a position causes sharp pain.
Not sure you are doing it right? A physiotherapist can watch you on a video call, correct your form and build a full programme around it.
Get my form checkedFrequently asked questions
Is cat-camel the same as cat-cow?
Can I do cat-camel during pregnancy?
Related
More back exercises
Written by Dr. V. B. Rajendra Prasad, MPT. Licensed to practice in the US (NY state) and UK (HCPC).
20 years of clinical experience. About Dr. Rajendra