Also known as: cat-cow, cat cow, cat stretch, quadruped spinal mobilization, spine mobilization exercise

What is Cat Camel?

Cat Camel is an easy quadruped spinal mobility exercise that alternates spinal flexion and extension to mobilize the spine. It primarily targets the back and spinal stabilizers while gently engaging the core and triceps. Difficulty: easy - suitable for beginners and useful as a warm-up or daily mobility drill.

How to Do Cat Camel

  1. Get into quadruped: Place hands under shoulders and knees under hips, arms straight and triceps engaged; maintain a neutral spine and inhale to prepare.
  2. Tuck tailbone (Cat): Exhale and push into the floor, round your back and tuck your tailbone, drawing navel toward spine; avoid shrugging shoulders.
  3. Pause and breathe: Hold the top rounded position for 1-2 seconds, breathe steadily, and check for any discomfort; stop if you feel sharp pain.
  4. Tilt pelvis (Camel): Inhale, drop the belly, tilt the pelvis forward and lift your gaze to create a gentle lumbar arch; keep neck long, not overextended.
  5. Return to neutral: Exhale to return slowly to neutral spine, reset alignment and repeat for 8-12 controlled repetitions or as directed for mobility.

Muscle Groups

Back

Description

Start in a quadruped position, hands under the shoulders & knees under the hips, spine neutral.

Camel - Push away from the floor, tuck your tailbone & shorten your core, allowing your spine to curve upward. Pause in the top position, getting your spine to round as much as possible.
Cat - Then reverse the motion, tilting you pelvis forward, looking upward & creating an arch in your spine. Pause in this bottom position. Then return to neutral & repeat for repetitions.

Note : The goal is to mobilise the spine, you should feel any discomfort or pressure at any point. Keep the arms straight, triceps engaged.
Movement Group: Mobility
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Cat Camel?

Cat Camel increases spinal mobility, reduces stiffness, and improves posture and movement awareness. It warms the spine for exercise, relieves mild back tightness, and is low impact enough for daily use as a mobility drill.

What are common mistakes when doing Cat Camel?

Common mistakes include moving too quickly, overextending the neck, collapsing the shoulders, and forcing range of motion. Move slowly, keep arms straight and triceps engaged, breathe through each phase, and stop if you feel sharp pain.

How can I progress or modify Cat Camel?

To progress, increase hold times, add controlled rocking or thoracic rotations, and engage the core more actively. Modify by reducing range, performing seated pelvic tilts, or using a cushion for knee comfort. Alternatives include thoracic rotation drills and child's-pose-to-cobra flows.