Mojžíšová - Cat position - variation for thoracic spine

Goal of the exercise:

  • Mobilization of the thoracic and lumbar spine


Lets exercise in three different positions:

  • Placing palms of your hands on the mat - thoracic spine gets mostly exercised
  • Placing your forearms on the mat - cervical spine gets mostly exercised
  • Placing palms of your hands on elevated surface (for example books)
Default position
  • Stretch up with your palms on the mat
  • Relax your head
  • Keep your knees and feets 20 cm apart (7 inches)
Phase 1
  • Slouch your back
  • Stretch your abdomen and buttocks muscles
Phase 2
  • Exhale
  • Relax
  • Bend your back down (only by gravity)
  • Repeat the whole exercise
Exercise video tutorial

Common mistakes

  • Tilting the head up
  • Bending elbows with exhale
  • Excessive bending in the lower back

How often to exercise

  • Everyday, 5 rounds in all three positions

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