Cat-Camel

Back, AbsBodyweight

Gently mobilize your spine and wake up your core and back muscles. Alternating between rounding and arching your back helps release tension and improve flexibility. Perfect for a warm-up or active recovery.

How to do it

1Get on all fours with your hands directly under your shoulders and knees under your hips.

2Slowly round your spine toward the ceiling, tucking your chin and gently drawing your belly button in.

3Hold the rounded position for a second, feeling a gentle stretch along your spine.

4Smoothly reverse the movement, letting your belly sink toward the floor and looking slightly forward.

5Flow smoothly between these positions, avoiding any sharp or forced movements in your lower back or neck.

Common mistakes

Forcing a deep arch in your lower back, which can cause pinching or discomfort.

Cranking your neck back too far, which strains your cervical spine.

Bending your elbows, which shifts the focus to your shoulders instead of your spine.

Breathing

Exhale as you round your back up. Inhale as you arch and open your chest.

Make it harder or easier

To scale down, reduce the range of motion and stay within a comfortable zone.

To scale up, hold each position for 2 to 3 seconds, focusing on deep breathing.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.