ClapMove · clapmove.com
Exercise handout — move better, feel better.
Cat-Camel (Cat-Cow)
Alternate between arching and rounding your back on all fours. This gentle motion lubricates your spine and reduces stiffness.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: Mat for knee comfort
Dosage
2
Sets
10
Reps / Time
20 sec
Rest
slow and controlled, 3-4 seconds each way
Tempo
Step-by-Step Guide
Set up
- Position yourself on hands and knees
- Hands under shoulders, knees under hips
- Keep your neck neutral (look at floor)
- Spread fingers wide for support
Step 1 of 6
Exhale and round your back toward ceiling
Step 2 of 6
Tuck your chin and tailbone
Step 3 of 6
Hold briefly feeling stretch in back
Step 4 of 6
Inhale and slowly arch back down
Step 5 of 6
Lift your head and tailbone gently
Step 6 of 6
Move smoothly between positions
Breathing
- Exhale as you round (cat)
- Inhale as you arch (camel)
Form Cues
- Move like a wave through your spine
- Keep movements smooth and controlled
- Match movement to breath
- Stay within comfortable range
Common Mistakes to Avoid
- Moving too fast
- Only moving in neck or low back
- Holding breath
- Going into pain
Safety Information
If extension hurts (stenosis), minimize the arch portion. If flexion hurts (disc), minimize the round portion.
Progressions
Add longer holds at each end position
Regressions
Reduce range of motion if needed
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.