Hi Friends!
Welcome to Fitness Buffhq channel.
Today we are going to show you how to do cat
cow stretch exercise correctly.
Cow cat stretch is a very effective way to
strengthen your spine, provided you do this
exercise using its proper form and the correct
technique.
Make sure you watch this video till end as
we will be showing you the most important
tips to maximize this exercise benefits.
Let’s first see Cat Cow Stretch Benefits
If you spend too much time sitting such as
at computers then you are putting a lot of
pressure on your discs in your spine.
This exercise will improve blood circulation
in your discs in the spine & so will strengthen
them.
Number 2: It’s a great move to support your
back and so will provide relief from lower
back pain.
Number 3: It will also improve your balance
and posture.
Let’s see the Starting Position
Go down onto your all fours - that is your
hands and knees - on a mat or carpeted floor.
Position your knees directly under your hips
and your wrists under your shoulders.
Balance your weight evenly between all four
points.
Imagine your spine as a straight line connecting
the hips to shoulders and maintaining your
spine in a neutral position (neither arched
nor sagging).
Keep your neck straight and looking down.
This is your start position.
Now the Movement:
First move into Cow Pose like this: Initiate
this movement from your hips.
As you inhale, tilt your pelvic back so that
your tailbone sticks up.
Raise your neck by lifting your chin and gently
tilting your head back.
Don’t over extend your neck.
During this movement arch your back and allow
your belly to drop down.
Now move into Cat Pose like this: As you exhale,
gently initiate this movement by tipping your
pelvic forward & tucking in your tailbone.
Allow your spine to round outward naturally
towards ceiling.
During this movement draw your navel towards
your spine, drop your head gently and allow
your chin to tuck into your chest naturally.
Don’t force your chin down to the chest,
just be relaxed.
Continue flowing back and forth from cow to
cat.
Don’t rush the movements.
Keep breathing deeply, and matching the movement
to your breath.
Keep your arms straight so that the movements
are with your spine and not using your arms
and elbows.
Maintain your shoulders relaxed and don’t
draw them up toward your ears.
Perform 5 to 7 rounds.
After your last exhale, come back to the starting
position with neutral spine.
