BEST Back Mobility: Segmented Cat Camel [Cat Cow]

This is one of the best back mobility and flexibility exercises you can do. This movement is called the segmented cat camel (cat cow). The goal of this movement is to activate all of the muscles that attach in to each individual vertebrate of your spine. Think about making a wave up and down your back. Focus on slow and controlled movement.

To execute the segmented cat camel (cat cow): Start in a quadruped position, on your hands and knees. Start in a flexed position with your entire spine, from your neck all the way down to your hips flexed. Engage your ab muscles. From here, focus on reversing your spine’s curvature, extending one spinal vertebrae at a time. Focus on activating all the muscles that attached into each individual vertebrae. Start at your hips, and then move up to your low back, up to your middle back, neck, until your entire spine is extended. Hold and squeeze all of the muscles that connect into your back. Next reverse this curvature by bringing your chin to your chest, flexing your upper back, middle back, lower back and hips. Make sure to squeeze your abs and gluts when fully flexed. Perform at least five reps per day.

This is a great exercise to re-connect and activate all of the muscles of your back. This is why this the segmented cat camel is best back mobility and flexibility exercise.

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