MobilityBack-friendly

Cat–Camel

Gentle spinal motion to 'floss' the back before loading it. Not a stretch — just easy movement.

💪 Spine mobility🏋️ bodyweight

Cat–Camel — start position — Start ↔ end position

Cat–Camel — end position — Start ↔ end position

Step by step

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Setup

On hands and knees, hands under shoulders, knees under hips.

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Setup: On hands and knees, hands under shoulders, knees under hips.
Slowly round your back up towards the ceiling, letting the head drop.
Pass through neutral.
Gently let the belly sink and look slightly forward.
Keep it slow and small — 6 to 8 easy cycles.

Watch a video demo

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Pre-set checklist

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🛡️ Back safety

•Stay in a comfortable range. If any position hurts, make the movement smaller.

✗ Common mistakes

✗Forcing deep arches or deep rounding
✗Rushing the reps

Swap options

Bird DogBack-safe

Classic back-rehab core drill. Trains your trunk to stay still while arms and legs move.

In your plan

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