Cat Cow

Exercise of the Week!

Back Pain

This is one of my go to exercises to help relieve back pain while getting mobility and blood flow back to the injured area. Or if you are happy and healthy I like to do the cat cow to stretch after a workout or sitting all day long in class. The Cat-Cow also helps with body awareness of the scapula and pelvis. 

If you have neck or back injuries you can still perform the cat cow just keep the head in line with the torso, not dropping it forward or back, and only moving through the positions without pain. If there is pain do not continue. 

Start with your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. 

Lift your chin and chest, and gaze up toward the ceiling. Pull your shoulders away from your ears, and tilt your pelvis forward.

Then draw your belly to your spine and round your back toward the ceiling. Let your head relax but don't force your chin to your chest. 

From there return back to the Cow Pose and repeat :-) 

You can also add to the cat position holding for a couple extra breaths pushing your hands and knees into the floor trying to bring your belly button towards the ceiling as you breath out. Then continuing with the motions of the cat cow. 

You also see in the video I add a couple reps where I sit back on my heels and then rock back forward. I use all these variations to help keep my spine mobile and healthy. If you have back pain I don't suggest going into the seal position, but rocking back on your heels and reaching forward can be a relaxing and relieving stretch. 

Try it out :-) 

Tag us #scspineandsport to help us share our story!

Thanks @nikki_pettel