ClapMove · clapmove.com
Exercise handout — move better, feel better.
Cat-Camel (Full Spine Wave)
The classic spine mobility exercise that moves each segment of the spine sequentially. Wakes up the entire spine chain and lubricates the joints.
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: Folded towel under knees for comfort
Dosage
2
Sets
10
Reps / Time
20 sec
Rest
slow and controlled, 3 seconds each direction
Tempo
Step-by-Step Guide
Set up
- Position on hands and knees
- Hands under shoulders, knees under hips
- Start with a neutral (flat) spine
Step 1 of 7
Exhale as you round your spine upward (cat)
Step 2 of 7
Tuck your chin toward chest
Step 3 of 7
Tuck your tailbone under
Step 4 of 7
Inhale as you reverse - arch gently (cow)
Step 5 of 7
Lift your head to look slightly forward
Step 6 of 7
Lift your tailbone toward ceiling
Step 7 of 7
Move slowly, feeling each segment of spine
Breathing
- Exhale during cat (round)
- Inhale during camel/cow (arch)
Form Cues
- Move like a wave through your spine
- Start movement from tailbone
- Let head follow naturally
- Keep arms straight but not locked
Common Mistakes to Avoid
- Moving too fast
- Only moving from low back
- Holding breath
- Straining neck backward
- Locking elbows
Safety Information
Avoid deep extension if it causes pain. Pad knees if needed. Can use fists instead of flat hands if wrists are sore.
Progressions
Add pause at each end position, or segmental focus (move one section at a time)
Regressions
Make movements smaller. Can also do seated version.
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.