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Spinal Mobility Stretch

Cat-Camel Mobilisation

Improves segmental flexibility of the thoracic and lumbar spine.

Clinical Overview & Purpose

The Cat-Camel stretch is a gentle mobilization exercise designed to improve joint articulation throughout the thoracic and lumbar spine. It helps release tension in the spinal extensors, increases circulation, and promotes spinal health by moving the vertebrae through flexion and extension.

Steps to Perform Correctly

  1. Get onto your hands and knees (quadruped position).
  2. Camel: Let your belly sink towards the floor while lifting your head up (extension).
  3. Cat: Arch your back up towards the ceiling, tucking your chin to your chest (flexion).
  4. Slowly alternate between these two shapes.

Physio Precautions

  • Avoid forcing end-range motion if you have an acute disc herniation/slip disc.

Target Muscle Groups

Erector SpinaeRectus AbdominisMultifidus

Visual Demonstration

Cat-Camel Mobilisation

Recommended Routine

Frequency: 10 cycles, once or twice daily (ideal in the morning)

Duration: 3 Mins · Morning

Need Guidance?

Make sure your posture and load alignment are clinically correct with personalized support.

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