Here is a basic exercise familiar to anyone who practices yoga or Pilates. It helps to improve the back’s ability to bend and stretch and is safe if performed correctly. The basic idea is not to strain as well as to use your breathing to mobilize your back. Alternate from one position to the next in a smooth fashion, without a lot of effort, keeping your neck extended in a line from your back.
CAT POSE
Initial Position: Starting on all fours, with the head extended in a straight line from the back, which remains neutral, hands under the shoulders and knees under the hips.
Action: Tilt your pelvis by directing your pubic bone toward your navel (visualize a tail hanging downward).
Hold your head extended straight from your back.
As you inhale, round your back while trying to expand it.
COW POSE
Action Tilt your pelvis by directing your pubic bone downward (visualize a tail rising upward).
Hold your head extended straight from your back.
As you exhale, hollow your back without making an effort by exhaling and not by forcing your back muscles.
AVOID
Stretching your neck.
Bending your elbows.
EFFECTS
Greater mobility and elasticity in the back.
More efficient breathing.
Back pain relief.
Duration.
10 to 20 repetitions.
Courtesy of Cure Back Pain by Jean-François Harvey © 2016 www.robertrose.ca Reprinted with publisher permission. Available where books are sold.
This article first appeared in the Summer 2016 issue of City Style and Living Magazine.
