MOVEMENT GUIDE / MAT / COMFORTABLE FLOOR
Cat–camel mobility
On hands and knees, slowly round and then gently extend the spine in a small comfortable range. Breathe continuously. Start with 6–8 slow cycles.
Target muscles
Upper back range of motion and movement control
Setup
Warm up with a few minutes of easy movement. Choose a supported position and a mild stretch, never pain.
Perform the move
On hands and knees, slowly round and then gently extend the spine in a small comfortable range. Breathe continuously. Start with 6–8 slow cycles. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice comfortable motion in the upper back. This is general flexibility education, not a diagnosis-specific rehabilitation plan.
Common mistake
Pushing into a painful end range
Alternative
Use a smaller supported range or ask a physiotherapist for an individual option.
Opens the publisher’s original page. Use your session’s written prescription for sets and repetitions.
Exercise within a comfortable range. Stop if a movement causes pain.
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