Upper and Lower Back Mobility

Spinal Mobility Exercises

Cat Camel Exercise

Functional Range Conditioning (FRC) is a system of training that focuses on improving joint mobility, flexibility, and control. If you want to learn how to cat camel from FRC, you can follow these instructions:

Begin on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
Take a deep breath in and as you exhale, round your spine towards the ceiling, tucking your chin towards your chest. This is the cat position.
Inhale and slowly lower your spine towards the floor, lifting your head and tailbone towards the ceiling. This is the camel position.
Exhale and return to the cat position, rounding your spine towards the ceiling.
Inhale and return to the camel position, lowering your spine towards the floor.
Repeat this sequence for several repetitions, coordinating your breath with your movements.
Focus on moving your spine one vertebrae at a time, rather than simply collapsing or extending your spine.
Pay attention to how your body feels in each position and adjust as needed to maintain control and avoid pain.
Gradually increase the range of motion in each position as your mobility improves.
Incorporate cat camel into your regular mobility routine to maintain and improve joint health and flexibility.

Standing Cat Camel Alternative

Stand with your feet shoulder-width apart and your arms by your sides.
Take a deep breath in and as you exhale, round your spine forward, tucking your chin towards your chest. Imagine that you're trying to touch your chest to your thighs.
Inhale and slowly arch your spine backwards, lifting your head and chest towards the ceiling. Imagine that you're trying to open up your chest and stretch your abdomen.
Exhale and return to the forward rounding position, tucking your chin towards your chest.
Inhale and return to the backward arching position, lifting your head and chest towards the ceiling.
Repeat this sequence for several repetitions, coordinating your breath with your movements.
Focus on moving your spine one vertebrae at a time, rather than simply collapsing or extending your spine.
Pay attention to how your body feels in each position and adjust as needed to maintain control and avoid pain.
Gradually increase the range of motion in each position as your mobility improves.
Incorporate standing cat camel into your regular mobility routine to maintain and improve joint health and flexibility.