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Pilates Cat Stretch
The cat stretch is probably one of the most well known back stretching exercise to do. If done properly it can be very effective at releasing the pain and tension up and down your back. The way I am describing the cat stretch focuses your attention on mobilizing your spine from your pelvis into flexion and extension. What this means is that you will be tilting the pelvis or curling from your tailbone to begin the back flexion and then releasing the tailbone to end with a long spine in back extension. It is a nice release of spinal tension you have built up and can be done several times throughout the day.
Position: Get on your hands and knees with your hands directly under your shoulders and knees under your hips. Elbows should not be locked. Action:
Back Flexion Stretch
Exhale as you gently rock your pelvis/hips under as if you were tucking your tail between your legs like a dog. Most of your weight will be shifted back towards your heels with only about 20% of the weight on your hands.
Back Extension Stretch
Inhale as you release your tailbone out, lengthening it as you move your pelvis down and forward. Lift your chest and extend your spine long keeping your stomach muscles tight.
Think of lengthening out your spine from the crown of your head to your tailbone as you stick your rear end out. Notes: Move slowly in and out of flexion and extension, keeping within a comfortable range of motion for 6-8 repetitions. See the cat stretch and more great Pilates exercises compiled for you in the new revised ebook here.
Check out all of the Exercise of the Month Moves!
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