← EXERCISE LIBRARYMobility

Cat-Camel

Teaches the spine to move segment by segment — the screen and the drill in one.

DIFFICULTY
Beginner
EQUIPMENT
Mat · Bodyweight
PRIMARY MUSCLES
Lower back · Multifidus
ALSO WORKS
Abs
HOW TO DO IT
  1. 01Start on all fours, hands under shoulders, knees under hips.
  2. 02Slowly round the spine one segment at a time, starting from the tailbone.
  3. 03Reverse it, extending from the tailbone up to the neck.
  4. 04Move continuously and slowly for 8–10 cycles.
COACHING CUES
  1. 01Move like a wave, not a hinge — one segment at a time.
  2. 02Watch for the flat spot that won't move. That's the region to work on.
  3. 03Breathe throughout; don't hold at the ends.
COMMON MISTAKES
  1. 01Moving the whole spine as one rigid block.
  2. 02Rushing and losing the segmental quality.
  3. 03Pushing hard into end range instead of exploring the middle.

Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.

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