Cat-Camel
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Mat
Primary muscle group
Erector Spinae
Secondary muscle groups
Rectus Abdominis, Trunk
Movement pattern
Spinal Flexion and Extension
Training goal
Mobility
Sport
General Athletic Development
Overview
Purpose. Restore segmental spinal movement and reduce stiffness before training.
How it fits the system. A beginner-level spinal flexion and extension entry in the Mobility & Flexibility section, programmed to develop mobility. Related work in the library: Quadruped Thoracic Rotation and World’s Greatest Stretch.
Primary muscles
Erector Spinae
Secondary muscles
Rectus Abdominis, Trunk
Movement pattern
Spinal Flexion and Extension
Equipment
Mat
Difficulty
Beginner
How to Perform
- Start on hands and knees with the hands under the shoulders.
- Exhale and round the spine, tucking the pelvis and dropping the head.
- Move slowly, one segment at a time.
- Inhale and reverse, lifting the chest and tailbone into extension.
- Avoid pushing to the end of range, this is movement not stretching.
- Continue for the prescribed repetitions.
Coaching Cues
- Move slowly and breathe with the movement.
- Aim for smooth motion, not maximum range.
- Let the head follow the spine.
Common Mistakes
- Rushing through the repetitions.
- Forcing the end ranges.
- Holding the breath.
Progressions & Regressions
Progressions
Add a segmental focus or increase repetitions.
Regressions
Reduce range and perform seated.
When to Use It
When to use
In warm-ups and as a spinal movement primer.
When not to use
Rarely contraindicated; reduce range if painful.
Programming
2 sets of 8 to 10 slow repetitions.
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