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Exercise “cat” for the back: features of the program, the best complexes

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02/15/2019 Vladimir Comment

Execution technique.
The benefits of "cats".

How to achieve beautiful posture and get rid of unpleasant pain in the lumbar region? Be sure to include the cat exercise for your back in your personal training program. This is one of the simplest elements, but if performed correctly, you can achieve unprecedented results by improving your body health and working important muscle groups.

If you have been suffering from back pain for a long time and want to improve your posture, start arching and bending correctly.

Features of exercises for pregnant women

Special exercises for pregnant women necessarily include those that help relieve the back muscles, strengthen the abdominal muscles, increase, if possible, the volume of the lungs, or teach the lungs to use their full capacity. During their implementation, the permissible load on the body is taken into account depending on the period.

What does an expectant mother need to know when starting to perform the complexes?

Before classes, you must consult a doctor;
It is necessary to take into account the specifics of the condition - for example, the loads of the first trimester are unacceptable in the third;
The intensity of the training process is adjusted depending on the duration;
If the condition worsens, palpitations and pain occur, training should be stopped immediately.

Exercises are performed at a slow pace, the loads are increased gradually. There should be no fatigue or muscle pain after exercise.

Special exercise – “cat”

One of the effective exercises for pregnant women that helps strengthen the back muscles is the cat breathing exercise.

In the classic version, it works like this:

You need to get on all fours, leaning on a horizontal surface with your knees and palms. You should keep your head straight;
Take a deep breath, tilting your head down, arching your back up;
Count to yourself to 8, exhale, return to the starting position, relaxing your back muscles as much as possible.

This exercise is extremely useful for the female body. During it, all organs that will be involved during labor receive a load.

As the period increases, the cat exercise for pregnant women is adjusted. Already at the end of the first trimester, it is not recommended to bend too much, and by the 20th week it is performed only as a breathing and relaxing exercise.

Get into the starting position - on all fours. Breathe slowly and evenly, relaxing the abdominal and back muscles as much as possible. This exercise is especially recommended for women with increased body weight and, accordingly, a heavy load on the spine. Exercise cat reduces stress on the back and kidneys.

“Cat-dog” for osteochondrosis

How is the cat exercise done for lumbar osteochondrosis? After the exacerbation is relieved, it is recommended to add the “dog” pose to the standard position.

Improving the exercise is simple: while inhaling, bending your back, you need to try to lower your stomach as deeply as possible, bending over. It is possible to go into emphasis on your elbows.

Breathing should not be smooth, but jerky; fixing the position is enough for 4-6 seconds, no more. The air is exhaled through relaxed lips. It is advisable to learn how to tense your abdominal muscles when arching your back – in the “cat” stage.

It is recommended to do the “cat-dog” exercise with emphasis on the elbows to relieve pain:

in the coccyx area;
in the lumbar region - with radiculitis and pyelonephritis;
between the shoulder blades;
with scoliosis;
during bronchitis.

Rarely does anyone miss an opportunity to improve their physical development. The presence of chronic diseases in the musculoskeletal system limits the possibility of strength loads and training on exercise machines.

If you want - despite degenerative changes in the spine - to show off the six-pack on your stomach, the cat exercise with abdominal pumping will help to pump them up.

Technique of movements:

When performing the starting position, you must strictly follow the rules: the knees should be clearly under the pelvis, and the palms should be slightly shifted towards them, but cover the projection of the shoulders;
In the initial position, the stomach is not relaxed, but tightened;
The pelvis tilts during rounding of the back not due to deflection in the lower back, but through contraction of the abdominal muscles;
The positions are not fixed, movements are performed abruptly.

In the “dog” position, you should try to stretch your head as far as possible and bend your back more. They don’t go to the elbows.

By performing the universal “cat” exercise using various methods, you can not only relieve lower back pain and ease muscle strain, but also restore the functionality of your back muscles and pump up your abs.

The materials posted on this page are informational in nature and intended for educational purposes. Site visitors should not use them as medical advice. Determining the diagnosis and choosing a treatment method remains the exclusive prerogative of your attending physician.

Initial position

stand on the mat on all fours so that your hands are under your shoulders;
place your palms firmly on the floor, point your fingers forward;
Make sure your arms are straight, your legs are bent at right angles, and your center of gravity is evenly distributed between your knees and palms.

Now you can start the exercise:

Take a deep breath, twist your pelvis inward. Pull your stomach in so that your back arches upward, lower your head. The abdominal muscles in this position are tense, and the back is stretched upward. Stretch your back up as high as possible.
Mentally count to eight and, while inhaling, slowly return to the starting position and relax.
Inhale again and bend your back in the opposite direction, lifting your head and pelvis up. Stretch your stomach and pectoral muscles.
The exercise ends with returning to the starting position while inhaling. If you wish, you can go into “child’s pose,” but this is not necessary. In the pose, the back muscles are additionally stretched - the arms are pulled forward and the pelvis is pulled towards the heels.

The entire described cycle should be repeated 5–10 times. In intermediate positions - above and below - linger for 8-10 counts.

It is good to do cat exercises daily, combining it with exercises for other muscle groups.

Main rules for performing the exercise

When doing any back exercises, avoid jerking and stick to a slow pace; transitions from one position to another should be smooth. Avoid severe pain in your back and neck while performing movements.

Please note the following points:

The correct starting position assumes that the knees are located strictly under the pelvis, and the palms are located under the shoulders.
Make sure to keep your stomach tucked throughout the exercise.
For better arching, try to raise your head as high as possible.
It is advisable to do the cat on an empty stomach.

Another option for making a cat:

Get on all fours, resting on your hands and knees. Arch your lower back upward, lowering your head and pelvis down. Count to 10. Then lower your pelvis onto your heels, keep your arms extended in front on the floor, lower your head into your hands and relax as much as you want. Repeat 2-3 times.

Benefits of exercise

“Cat” helps to stretch the spine, gently stretch the deep back muscles, so the exercise helps relieve back pain and remove heaviness in the lower back without the use of drugs. In the long term, the “cat” helps improve posture. When performing the exercise, the pectoral muscles are also actively involved (they stretch, the body is intensively supplied with oxygen), and the rectus abdominis muscle. With regular exercise, you can improve the flexibility of your neck, shoulders and back.

We recommend starting and ending more active sets of exercises with the “cat”, since by stretching we awaken our muscles and prepare them for work. When the body slightly tenses almost all skeletal muscles, capillaries open, blood flow throughout the body increases, lymphatic function is activated, toxins are removed from the body, and lactic acid leaves the muscles.

Take an example from cats! Stretch often!

If there were a stretching Olympics, cats would take all the gold. Cats constantly stretch their muscles. Why do they do this?

Scientists reasonably explain: this way they immediately feel better, blood circulation improves, and the body prepares for activity after rest - sleep or a long sedentary position. Modern man should take an example from animals, whose instincts have not yet been crushed by civilization! Stretching in the morning is especially pleasant and beneficial.

Back exercises at the Kazan Kinesitherapy Center

Our center conducts functional training programs that include a set of exercises to increase muscle tone, strengthen the stabilizer muscles of the spine and ligaments of the joints, stretch and develop a sense of balance and coordination of movements.

In addition to rehabilitation simulators, additional equipment is used during classes: fitballs (Fit Ball), bosu (BOSU) - balancing platforms, .

A strong muscle corset is the basis for beautiful posture and a healthy spine, since it is the deep stabilizer muscles of the back and abdominals that support and nourish the intervertebral discs, thereby preventing the development of hernias, protrusions, and curvature of the spine. And strengthening and increasing the elasticity of ligaments, balance exercises are the best prevention of arthrosis and arthritis of the joints, as well as sports injuries under heavy loads and accidental injuries from falling.

Exercises are indicated for people with sore joints and spine; they are useful for high blood pressure and tachycardia, since they are aimed, among other things, at strengthening the cardiovascular and respiratory systems and increasing overall endurance.

Classes are held under the guidance and active participation of an experienced instructor.

Details and registration by phone. (843) 570-55-25

. Kazan kinesitherapy center on Saydasheva, building 11. Call! Our specialists will be happy to answer all your questions.

You can ask questions, leave comments in our group

If you have been suffering from back pain for a long time and want to improve your posture, start arching and bending correctly.

“Cat” is a word that came to us from yoga, becoming one of the main ones in the fitness program and in medical training. It is this that acts as safely, gently and effectively as possible on all major muscles, which makes it a mandatory element of most training methods.

The main feature is the complex effect. “Cat” helps eliminate back pain, supports respiratory function, saturating organs with oxygen. Most doctors recommend this exercise to their patients during bronchitis to improve immunity.

Cats are not bothered by their backs - those who do the cat exercise for their backs don’t either.

Hello dear readers of Alexey Shevchenko’s blog “Healthy Lifestyle”. We continue to work on developing our back after hibernation, and today we will look at such a wonderful invention as the cat exercise for the back.

Why is it great? Because in its basic form it requires virtually no effort, is not tiring at all, and brings enormous benefits to the back.

It can be performed in the morning and in the evening, and when you are very tired, and even when you feel unwell. The benefits of cats are so great that in a lighter version it is recommended to perform it even after the twentieth week of pregnancy.

The cat strengthens the back and abdominal muscles well and does not require auxiliary equipment, except in cases where the person has severe pain in the knees and wrists.

Cat, dog, camel - but the essence is the same

In yoga, the cat exercise is called marjariasana. But it is also known by many other names. It is often called both “dog” and “camel” and “cat-camel”.

Doing this exercise regularly helps keep your back and neck in good condition. Thanks to the cat, the stiffness of the back goes away, flexibility increases, posture improves, and the risk of developing an intervertebral hernia decreases.

How to do the exercise

The technique for performing the basic exercise is surprisingly simple.

Starting position - on all fours. The hips should be slightly apart. Hands should be placed strictly under the shoulders.

Tighten your abdominal muscles and arch your back upward, lowering your head and tucking your pelvis. Hold this position for 10 seconds, then slowly relax your back.

Allow your belly to sag down and then arch back, lifting your head up. Stay in this position for 10 seconds. Return to the starting position.

Repeat the entire sequence three or more times.

Lightweight version of the cat

In case of severe back pain, as well as after the twentieth week of pregnancy, the cat should be treated in a lighter version. In this case, movements with your back are not performed - you just need to get on all fours and relax your back.

This position removes the load from the kidneys and spine, improves blood supply to the discs, and reduces pain.

As a matter of fact, if a person could, like all other mammals, live in such a position, then he would not suffer from osteochondrosis or vertebral hernias.

But we are unique creatures to whom nature has given free hands.

The price for such a gift is very high: upright posture, and a lot of problems associated with it - a strong risk of varicose veins of the lower extremities, widespread diseases of the spine, difficult childbirth.

Watch your breath!

Systematic training and breathing control are extremely important. To maintain the correct rhythm, you need the following:

Exhale as you move your back up.
Inhale as you bend your back down.
Inhale through your nose and exhale through your mouth.

Safety precautions

The basic exercise is surprisingly safe, but certain precautions must still be taken.

Do not exercise immediately after eating.
All movements should be performed very slowly (especially if you have a bad back).
Jerks when performing a crampon are unacceptable.

The cat guarantees maximum safety

People who experience chronic wandering back pain, are weakened after an illness, or have entered old age, stretching exercises should be selected very carefully. This is due to the fact that many spinal flexibility exercises are intended for athletes, but for untrained or sick people they are simply dangerous.

Consider, for example, such a great exercise as pulling your knees to your chest. It perfectly stretches the back, makes the thigh muscles work, and creates a good load on the stomach. We can say that it combines stretching and non-tiring abdominal pumping.

But at the same time, this very simple-looking exercise creates too much stress on the lower back, which greatly increases the risk of injuring discs damaged by disease or age. Thus, its benefits and harms are very great. This exercise can be included in your training complex only for young and healthy people who are not yet familiar with back pain.

But the “cat” exercise is devoid of any dangers and is perfect for physical therapy and serious training.

Its main movement from the stomach to the back does not create traumatic situations and works well at the central part of the body. It does not create unnecessary stress, and it can be performed even if your back hurts.

How to perform cat exercise for serious back problems

Despite the fact that the benefits of a cat are very great, if you have chronic diseases, be sure to consult a doctor. If your doctor allows you to include a cat in your daily exercise routine, then you can use the following technique, which significantly increases the availability of exercise at home, even if you feel unwell.

Tighten your abdominal muscles and watch your pelvis.
If it hurts to lean on your hands, lower yourself onto your elbows. If you don't want your shoulders to drop too low, use exercise blocks to support your elbows.
If kneeling hurts, use soft knee pads or do the exercise on an orthopedic mattress.

So, dear readers, I hope you liked the cat marjariasana and will share links to the article on social networks. And how can you not love cats - after all, they are amazingly affectionate, flexible and graceful in all their manifestations! Even when it's just a gymnastic exercise.

And in conclusion, I suggest watching a video demonstrating the full cycle of performing the beautiful Marjariasana exercise.

Source: https://dolgo-zivi.ru/uprazhnenie-koshka-dlya-spiny

What muscles are involved?

During the implementation of the “cat”, all the muscles involved in extension and flexion of the back are involved.

The movement does not require any initial physical training. Any beginner can do it without the participation of professional trainers. If you have set a serious goal for yourself, which can only be achieved with the help of this movement, then it is important to observe regularity in performing the element.

Helpful advice.
Ideally, do the exercise every day, combining it with others. In this case, the time of the event does not matter.

The “cat” is performed without the use of additional sports equipment at home. To make it as comfortable as possible, it is advisable to lay out a special mat during exercise or place a towel under your knees.

This exercise is very easy to perform. To do this you need to take the correct position:

We lay out the gymnastic mat and get into the “on all fours” position.
Place your palms on the surface. In this case, the fingers should point forward.
We make sure that the body forms the correct geometric figure - the arms are fully straightened, the legs are bent at the knee joint at an angle of 90 degrees.

Have you taken the right position? Let's get straight to the exercise:

Let's exhale. We twist the pelvic area inward, rounding the back as much as possible and lowering the head down. It is important to tense your abdominal muscles. The back is stretched and in a relaxed state.
As you inhale, we return to the starting position.
Then, exhaling, we bend the back in the opposite direction. In this position, the abs are relaxed and the back is tense.
The exercise ends with the adoption of the original position.

Even though it is easy to perform, beginners often make mistakes. While performing this exercise, you must not allow pain to occur in the cervical and spinal regions. The movements are performed slowly. Any sharpness or jumps are not welcome. In order for the “cat” to give the desired result, we take into account some subtleties:

We take the most correct starting position - the result and effectiveness of the exercise depends on this. The hands are strictly under the shoulders, and the knees are under the pelvis.
Keep your stomach in a taut position throughout the entire workout.
We bend to the maximum. To do this, you need to pull your head as high as possible.

Tips and tricks for doing the exercise

First, about the general rule. When performing any back exercise, the actions should be smooth. Everything is done at a slow pace. No jerking! The correct position in the exercise is important.

The starting position implies a clear position of the knees parallel to the pelvis, and the palms parallel to the shoulders. The abdominal muscles should be tense throughout the exercise.

To better arch your back, lift your head as high as possible.
As you arch and arch your spine, hold the position for about eight to ten seconds.
When tilting your head down, try to point it as close to your elbows as possible.
It is best to perform the “Cat” exercise on an empty stomach. You can do it every morning. If you train in the evenings, then wait a few hours after eating and then start exercising.

The benefits of "cat"

If you lead a sedentary lifestyle, “cat” should definitely be included in the list, etc. The benefits are enormous:

The exercise helps in working out the spinal column. All, even deeply located, back muscles are perfectly worked out - pain and heaviness that occurs during active movements are relieved. No medication is needed to relieve discomfort.
Improved flexibility of the neck, back and shoulder girdle.
This is an excellent start to any day and prepares the body for more serious loads - tension of skeletal muscles, saturation and acceleration of blood throughout the body, activation of lymph, and removal of toxins.
Prevention of respiratory diseases, development of rhythmic breathing.
Acceleration of metabolism. The fat burning process not only starts, but also accelerates to the limit.
Relieving muscle tension and fatigue.

Note.
This movement is especially recommended during pregnancy. It perfectly relieves the lumbar region and effectively massages the abdominal area.

There is nothing difficult in doing the exercise. It copes with its tasks perfectly, while being accessible to people in any physical form.

The cat exercise is the simplest and most beneficial back movement when it comes to spinal health and muscle strengthening. It is equally used for both gentle stretching and decompression relief from the vertebrae in strength sports.

Benefits and features of the exercise

The cat exercise is a movement that combines both dynamic and static load. It is borrowed from yoga (consists of two asanas: cat and cow) and is used to train the back, develop flexibility and even when recovering from injuries. The cat exercise for the back has no disadvantages or contraindications. It consists of two simple movements that can be performed by every person, regardless of training experience and physical fitness (with the exception of periods of exacerbation of hernias).

Benefits of the cat exercise for the back:

Strengthening the back muscles (including the deep layers).
Relieving spinal compression.
Increased flexibility.
Elimination and prevention of back pain.
A completely universal exercise for the spine - can be performed anywhere, regardless of fitness level and other conditions.

Important to consider

, that regardless of the name, a strong deflection and rounding of the back is always implied, that is, this is a movement with two phases. Some call this exercise for the back cat and dog, in yoga - cat/cow, sometimes just cat. However, we are always talking about the same movement.

Beneficial properties of the exercise

Of course, when performing any set of exercises, you are primarily interested in the effect it gives. The “Cat” exercise has a number of advantages. Which ones? More about this below.

Relieves back pain. Those who suffer from pain simply need to do this exercise. Due to the uniform load on the back muscles, which are subject to active movement, pain is reduced.
Recommended for pregnant women. "Cat" has a double effect. Combining both breathing exercises and healing properties, that is, gradual muscle stretching, the “Cat” exercise for pregnant women is one of the recommended ones.
The “cat” helps tighten the abs. Along with relieving pain, the exercise has another property that will be very appealing to those who want to have a toned tummy. The fact is that when performing the “Kitty” exercise, a person’s abdominal muscles are always tense. The exercise itself does not require any special body movements. In other words, you can get graceful abs on your stomach without straining.
Helps relax the spine and neck. So much has been written about the dangers of a sedentary lifestyle, but nevertheless, people are in no hurry to follow doctors’ recommendations and diversify their lives with exercise. But problems in the cervical-vertebral region arise precisely because of this. Performing the “Cat” exercise helps stretch the muscles and ligaments in the neck and back.
The exercise can be performed by both experienced athletes and beginners. “Kitty” is not a difficult task. It does not require any special devices, so it can be performed in any conditions. Due to this, the exercise is suitable for both athletes and beginner amateurs. The only thing that needs to be observed is to regulate the load in accordance with the characteristics of your body. The “Cat” exercise for children is also recommended.
Increases the endurance of the body as a whole. Despite the simplicity of the exercise, a huge number of muscle groups are involved in its various variations. The usual pattern applies here: the more parts of the body we use at the same time, the greater the impact. Working together, the muscles exert enormous pressure on the entire body. And so the natural consequence is that his endurance and resilience increases.
Increasing the speed and quality of metabolic processes. Due to the special technique of performing the exercise, our body is saturated with oxygen. As a result, blood begins to circulate faster, and nutrients reach the necessary organs more quickly.

What muscles are involved?

If you do the cat exercise for the back correctly, the main load falls on:

– , upper part, lower back.
– and (internal and external).

Also partly participating

, And . But due to the minimal amplitude of movement, they work rather in a static mode, ensuring that the body position is maintained. Also, due to the non-standard position, which makes breathing a little more difficult, the load on the abdominal muscles, which are responsible for inhalation and exhalation, increases.

If you do back exercises daily, after 3-4 weeks you will notice deeper breathing.

Let's move on to the basic exercise:

1. Take over IP

. Standing on all fours. For details, see the paragraph above about the starting position.

2. Take a breath and exhale

3. Inhale again. As you exhale , round your back

from the tailbone to the neck to the maximum. To do this, you need to tuck your buttocks and push your pelvis forward. Lower your head down, stretching the back of your neck.

4. On inhalation we return to IP

5. Exhale and bend at the lower back

maximum. We raise our heads (but don’t lift them up!), and the chest muscles stretch. The pelvis is raised up. We feel the muscles stretch.

6. Return to IP

while inhaling.

When the exercise is mastered, bending and arching replace each other only with a short return to the IP.

Exercise technique

Due to the fact that the movement is done with the weight of your own body and in a minimal amplitude, the key role is played by:

Muscle control.
Ability to hold the desired position.
Breath control.

To learn how to do the exercise correctly, you need to control these three aspects.

Technique for performing the cat exercise for the back:

Place your palms on the floor (fingers spread wide for stability) with your arms straight.
Place your feet on your knees as well as your toes.
The thigh and arms are perpendicular to the floor, the back is straight and parallel to the floor. The neck is in a natural position.
Take a powerful breath and bend so as to lower your stomach as close to the floor as possible (maximum arch in the back and lower back). The shoulder blades are brought together, the neck is slightly moved up and back (the gaze is directed above the horizontal line).
Hold the position for 5-10 seconds, then move to the second position. Round your spine as much as possible (creating a hump or arch), exhale powerfully to free your lungs, this will help round your back as much as possible. The neck and head are directed downwards (the natural position with this position of the spine).
Return to the starting position.

Hands should always be at shoulder width. Legs are hip-width apart.

Exercise is beneficial for everyone. It is ideal for strengthening and unloading the back, as well as for recovering from injuries. Mainly used:

In strength sports for the development of flexibility, decompression of intervertebral discs.
Preventing back pain.
As an effective form of prevention and strengthening the health of the spine with a sedentary lifestyle.
During the rehabilitation period after injuries (only when the doctor allows minimal physical activity).

It is recommended to perform the movement as a separate complex for 1-2 minutes. It is optimal to do 1-2 series per day (for example, morning and evening). It is necessary to hold the position in each phase for 5-10 seconds, no more. Prolonged holding without breathing will stimulate additional straining, which can negatively affect the blood vessels. This is especially true in the cow/dog pose, where the head is lower than the heart and blood flow to the brain increases.

Exercise “Cat” for the back and spine - types and technique of execution - LADY LIFE STYLE

What makes a healthy and confident person stand out? That's right, perfect posture. To achieve this, you must include exercises to strengthen your back in your workouts. If you haven’t played sports at all, then it’s time to start.

A suitable movement is the cat exercise for the back with abdominal swing, which comes from yoga. It is aimed at strengthening the muscular corset of the body, namely the spine and abdominal area.

Thanks to the “Cat” exercise, the transverse abdominal muscle is actively being worked on; when you pull in your stomach, there is an element of the abdominal vacuum exercise; please note that you will not be able to pump up your abs with this exercise.

7 Benefits of Exercise

Relieves back pain. Thanks to systematic loads, the back muscles, which were previously stagnant, are exposed to movement, thereby reducing pain.
Suitable for pregnant women. A mixture of breathing exercises and gradual muscle stretching is the best way to help mothers feel better and prepare for a successful birth.
Suitable for training both experienced athletes and beginners. The training does not require the use of special sports accessories and devices; it can be performed in any conditions and with any degree of athleticism. The main thing is to choose the right load specifically for your body.
Tightens the abs and strengthens the back. The main rule of execution is the tension of the abdominal muscles in particular. A static load without any special body movements can create the long-awaited cubes on your body. And if the abs are trained, then the muscular frame of the back becomes stronger.
Helps relax the spine and cervical area. A sedentary lifestyle is the cause of various pains and problems in the cervical-vertebral region. Muscles and ligaments are in a tense and stagnant state most of our time. In the cat pose, they seem to open up and acquire a second life.
Increases the endurance of the body as a whole. During the implementation of the cat pose, the maximum number of muscle groups is included in the work.
And as you know, the larger areas of the body are involved at the same time, the greater the “exhaust” from such an activity. Loading up all together, they allow the body to sweat and withstand such pressure. And therefore, it is a natural phenomenon to increase the body’s endurance and resistance to any kind of difficulties.
Increases the speed and quality of metabolic processes throughout the body. Thanks to high-quality oxygen saturation, blood circulates throughout the body many times faster and carries all nutrients to the organs that need them.

Technique for performing the classic version

Only by performing the cat exercise for the back according to the exact instructions of the execution technique can you get the correct results that affect your health in a positive way.

Place a gymnastic mat/tourist foam/towel on the floor, lower yourself to the floor with emphasis on your knees and straight arms, fingers pointing away from you, back straight;
Inhale deeply and push your pelvis inward, keeping your abs tense, your neck down, and your back in a stretched position;
As you exhale, stand in a position where your back is well arched in the lower back;
Then return to the starting point.

Detailed training plan at home: for girls

The movement should be repeated 8 to 12 times, gradually gradually increasing the load.

For detailed techniques, watch the video:

3 more types of this movement

In the world of training, there are also several other varieties of this exercise:

Japanese cat

When performing this type, the legs are also resting on the knees, but are spaced wider. In this case, the hands rest their elbows on the floor. The deflections themselves are performed in the same way. The difference is that in this position the chest area is better worked out.

Sphinx

This time the pelvis should lie completely on the surface. Hands should be placed, with emphasis on the elbows, in front of you. This way, again, the thoracic region of the body is better loaded. This movement is known from yoga, another name for it is “Cobra”.

The cat moves its tail

The starting position corresponds to the classic one. But, having made an upward bend, you should make wave-like movements to the side with your pelvis, while your shoulders are also in the same direction and move towards one or the other hip.

Common execution errors

Be sure to pay attention to your feelings!
Excessive pain and strain in the neck and spine should alert you and make you doubt the correct technique. All actions must be at least smooth and slow;
The knees of the legs should be located exactly under the pelvis and form an angle of 90 degrees with the shins.
The palms are clearly placed under the shoulders and straightened at the elbow;
The stomach must be pulled in during the entire training;
Help your back in deflections : when arching your back upward, try to lower your neck and head as low as possible, twisting it towards your chest; when bending backwards, the crown of the head should stretch upward as much as possible;
Bending restricts the flow of air from the lungs, so first take a deep breath, then perform bending actions so as not to deprive your body of oxygen;
There is no need to throw your head back, because this is not only inconsistent with technique, but can also seriously injure your neck;

Execution technique

The initial position is on all fours, hands exactly under the shoulders. We rest our palms on the floor. The distance between the legs should be small, no more than 10 centimeters. At the beginning of the exercise, the lower back and pelvis should be relaxed:

In the starting position, you need to take a deep breath and exhale sharply.
As you exhale, you need to round your back as much as possible, pull in your stomach as much as possible and squeeze your buttocks. At the same time, the pelvis should remain straight, the tailbone should look down, the head should be lowered. In this way we become like a wild cat.
In this position, count to 8, then bend your back at the waist and lift your head up. Pull your pelvis up. Count to 8.
After this, return to the original position and inhale.

Execution option.

How to do the exercise correctly?

Take your starting position.

To do this, you need to get on the mat on all fours.
Arms should be extended, palms pressed firmly to the floor surface. Fingers point forward.
Bend your legs at a right angle. Make sure the load is evenly distributed between your knees and palms.

After taking the correct position, you can begin the exercise.

Exhale deeply while drawing in your stomach. Arch your back upward, lower your head. Try to stretch your back up as high as possible. Make sure your abdominal muscles are tense.
Remaining in this position, count to eight. After taking a deep breath, slowly return to the starting position. Relax.
Inhale again. But this time arch your back in the opposite direction. The head should be raised. The pectoral muscles and abdomen are stretched during this process.
Also, after counting to eight, exhale and return to the starting position.

Repeat the "Cat" exercise for the back 5-10 times. Let's consider another option for performing “Cats” in the classical variation.

To perform the exercise, get on all fours, while leaning on your palms and knees. Lowering your head and pelvis down, arch your lower back upward. Remaining in this position, count to ten. Then lower your pelvis onto your heels. Your arms should remain extended on the floor. Rest your head on your hands, doing an asana, which in yoga is called child's pose. Relax. Do two or three repetitions.

Common Mistakes

While the technique may seem simple, in fact, beginners often make mistakes that affect their effectiveness. First of all, you need to monitor the starting position and prevent the knees and palms from moving.

Also, novice athletes forget to keep their stomach tense and disrupt their head movements. Try not to press your chin to your chest during the first part, and do not touch the back of your head as you arch your back.

Remember to watch your breathing - arching your back as you inhale limits the air flow. Control your movements and avoid jerking. Perform the exercise regularly, then the “cat” will be as effective as possible.

Eliminating common errors

Despite the apparent simplicity of the exercise, beginners often perform it incorrectly. Avoid pain in your back and neck while performing movements. The pace should be slow, and transitions from one position to another should be smooth.

In order to avoid mistakes and make your back training as effective as possible, pay attention to the following points:

The correct starting position assumes that the knees are located strictly under the pelvis, and the palms are located under the shoulders.
Make sure to keep your stomach tucked throughout the exercise.
For better arching, try to raise your head as high as possible.

The cat exercise is indispensable for those who want to reduce back pain and improve posture. Just a few months of doing it every day is guaranteed to improve your well-being and appearance.