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Cat-Camel

5 out of 5 stars
(4 Comments & Ratings)

Target Body Part: Back, Chest
Primary Muscles: Trapezius (Traps), Latissimus Dorsi (Lats), Erector Spinae, Serratus Anterior
Secondary Muscles:
(Synergists/Stabilizers)		 Rhomboids, Rotator Cuff, Biceps
Equipment Needed: No Equipment

Step 1

Come to a hands and knees position on an exercise mat positioning your knees underneath your hips and the crease of your wrists directly underneath your shoulders. Your fingers should be pointing forward.

 

Step 2

Engage your core and abdominal muscles. Imagine you are tightening a corset around your waistline. Keep your spine in a neutral position; avoid any excessive sagging or arching. Pull the shoulder blades toward your hips. Avoid any sagging or arching.

 

Step 3

Upward (Cat) Phase: Gently exhale. Tuck your tail under and use your abdominal muscles to push your spine upwards towards the ceiling, making the shape of an angry cat. Hold this position for 10 - 15 seconds. Lengthen your neck and allow your head to reach toward your chest, maintaining alignment with the spine.


 

Step 4

Downward (Cow) Phase: Using the abdominal and low back muscles, tip your tail toward the ceiling, increasing the arch in your mid and low back. Allow the abdomen to stretch toward the floor. Pull your shoulder blades down your back. Hold this position for 10 - 15 seconds before returning to your starting position.

Step 1

Starting Position: Kneel on an exercise mat or floor, positioning your knees and feet hip-width apart, with your feet dorsi-flexed (toes pointing towards your body).

 

Step 2

Slowly lean forward to place your hands on the mat, positioning them directly under your shoulders at shoulder-width with your hands facing forward. Reposition your hands and knees as necessary so that your knees are directly under your hips and hands are directly under your shoulders.

 

Step 3

Gently stiffen your core and abdominal muscles to position your spine in a neutral position, avoiding any sagging or arching.

 

Step 4

Upward (Cat) Phase: Gently exhale and contract your abdominal muscles, pushing your spine upwards towards the ceiling and hold this position for 10 - 15 seconds. Allow your head to fall towards your chest, maintaining alignment with the spine.

 

Step 5

Downward (Cow) Phase: Slowly relax and yield to the effects of gravity. Let your stomach fall towards the floor (increasing the arch in your low back) and allow your shoulder blades to fall together (move towards the spine). Hold this position for 10 - 15 seconds before returning to your starting position


For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.



Comments & Ratings

Average Customer Rating: 5 out of 5 stars (4 Comments & Ratings)
10
Rated by: Kerri

Would Recommend this to others?: Definitely

Comments:

Reviewed on: 1/15/2009 5:30:28 PM PT
00
Rated by: jane

Would Recommend this to others?: Definitely

Comments: This really helps relieve back & shoulder tension from sitting at a desk all day.
Reviewed on: 1/15/2009 6:29:06 AM PT
20
Rated by: Sherry

Would Recommend this to others?: Definitely

Comments:

Reviewed on: 1/04/2009 11:13:44 AM PT
10
Rated by: Donna (ACE-certified Professional)

Would Recommend this to others?: Definitely

Comments:

Reviewed on: 1/02/2009 4:16:32 AM PT
 
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