Cat-Camel Stretch
Contraindications
- Acute spinal injury
- Recent spinal surgery
Benefits
- Improves spinal flexibility
- Relieves lower back tension
- Enhances posture awareness
- Warms up the spine for activity
The Cat-Camel stretch is one of the most fundamental spinal mobility exercises used in physiotherapy. It gently mobilises the entire spine, from the neck to the tailbone, promoting flexibility and reducing stiffness.
This exercise is particularly beneficial for individuals who sit for long hours, experience morning stiffness, or have mild to moderate back discomfort. It is often prescribed as part of a warm-up routine before more intensive exercises.
How to Perform
Start on your hands and knees in a tabletop position. Keep your hands directly under your shoulders and your knees under your hips. Begin by arching your back (Cat pose) as you exhale, tucking your chin toward your chest. Then, slowly reverse the movement by dropping your belly (Camel pose) as you inhale, lifting your head and tailbone toward the ceiling. Move slowly and deliberately, synchronising each movement with your breath.
Need a Personalised Exercise Plan?
Book a consultation with Dr. Manisha Sachdeva for a tailored exercise programme based on your specific condition.
Need Guidance?
Our physiotherapists can show you the proper form and tailor this exercise to your needs.