Cat and Camel and Sit Back Stretch
Cat and Camel and Sit Back Stretch
Cat & Camel: Begin this stretch on all fours with your hands positioned under your shoulders and knees positioned under your hips. To perform the Camel, think about tightening your abs and rounding your back, effectively making your back look like a hump. Next, slowly and with control think about rolling your hips forward and creating an increased arch in your low back like a cat. Hold each position for roughly 20-30 seconds and repeat each twice. This exercise is a great way to stretch your lower back and work on good posture.
Sit Back Stretch or Prayer Stretch
Begin by positioning yourself in the same quadruped position as the Cat & Camel. Keep your hands in relatively the same position as you slowly "sit back" until you feel a strong but comfortable stretch in your low back and back of your hips. To add variation to this stretch and isolate different parts of your back you can position your hands to one side and then the other before you sit back. Again hold each position for 20-30 seconds and repeat twice each. This stretches the lat muscles on the side of your back/flank and also opens up the ribs for improved mobility in the ribs and thoracic spine.
Jim Flood, MSPT is co-owner of Personally Fit, a fitness/physical therapy center located in Rancho Bernardo. He has been in clinical practice for over 20 years. He can be reached at jflood@ personallyfitonline.com
