Cat and camel
A slow, rolling stretch that wakes up a stiff back without asking much of it.
Area
Back
Sets
2
Each set
10 slow rounds
How often
Every morning
How to do it
Kneel on all fours, hands under your shoulders and knees under your hips.
Breathe out and round your back up towards the ceiling, letting your head drop.
Breathe in and let your belly sink as you lift your chest and look ahead.
Move slowly between the two, about four seconds each way.
Why it helps
A stiff back often needs movement more than rest. Rolling through every segment gently reminds the joints and muscles how to share the load.
Common mistakes
Rushing. If you can hear your breath, you are probably going at the right speed. Keep your arms straight and let the movement come from your back.
