#16 - Cat / Camel / Circle
Purpose:
Mobilize spine to loosen and relax the back, improve range of motion, decrease pain.
Where to Feel it:
Gentle, pain-free stretching of your spine.
Cat Directions:
On hands & knees, slowly roll your pelvis forward, stick your butt out, and look up, to arch your entire back.
Camel Directions:
Next, slowly roll your pelvis back and look down, tucking your butt/tailbone under you, and lift your ribcage and middle back up to the sky, forming a hump.
Circle Directions:
Slowly move your spine and pelvis in a circular motion, achieving the “camel" position when your pelvis/hips are at 6:00 of the circle, and transitioning to “cat" position by the time your pelvis/hips reach the 12:00 position.
Progression:
Explore the entire range of movement that is pain-free for you. Keep your arms straight. It can be performed before and/or after other exercises as a warm-up or cool-down. Keep breathing!