How to Do the Cat Cow | Medbridge

Описание: The Cat Cow exercise is a fundamental movement for enhancing spinal flexibility and mobility. This exercise is beneficial for individuals with thoracic compression fractures, helping to improve back flexibility and reduce stiffness.

Steps

1. Setup:
Begin on all fours with your arms directly under your shoulders and knees bent at 90 degrees.

2. Starting Position:
Position yourself comfortably with a neutral spine.

3. Execution:
Slowly round your back up toward the ceiling (Cat position).
Then, let your back sag down to the floor while looking up (Cow position).
Repeat these movements for the desired number of repetitions.

4. Return:
Return to the starting position after each repetition and continue the movement pattern.

Key Points
• Proper Alignment: Use your entire back for the motion, ensuring your movements are slow and controlled.
• Controlled Movement: Move smoothly between the Cat and Cow positions to maximize spinal flexibility.
• Focus on Muscle Activation: Concentrate on engaging the muscles along your spine.
• Breathing: Inhale as you move into the Cow position and exhale as you move into the Cat position.
• Avoid Excessive Movement: Keep the motion slow and prevent unnecessary movements of your upper body.

Benefits
The Cat Cow exercise enhances spinal flexibility, improves back mobility, and reduces stiffness. Regular practice can help alleviate back pain, improve posture, and support recovery from thoracic compression fractures. Strengthening the spinal muscles contributes to better back health and function.

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