Cat-Camel Stretch

How to do it

1. Start on hands and knees with wrists under the shoulders and knees under the hips, spine in a neutral line.
2. Round the spine upward one segment at a time, tucking the chin and pelvis so the back arches toward the ceiling.
3. Reverse slowly, lowering the belly and lifting the chest and tailbone one vertebra at a time until the spine dips the other way.
4. Exhale fully during the rounding phase and inhale fully during the arching phase, matching each segment of motion to the breath.
5. Repeat the slow, segmented cycle for 20 to 30 seconds, pausing briefly at each end position.
6. Move through the spine deliberately rather than rushing the transition, which is the most common fault that skips segments.

Muscles worked

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