The purpose of physical therapy: acceleration of rehabilitation after illness, pain relief, restoration of temporarily lost skills, prevention of chronic diseases. Exercises in physical therapy are prescribed taking into account the patient’s condition, based on the clinical picture.
Specially developed complexes help increase body tone, improve metabolic processes, and raise the level of compensation. They are aimed not only at increasing joint mobility and stretching muscles.
With their help, the muscles in the problem area are strengthened, and individual segments of the musculoskeletal system are unloaded. They are designed to relieve soreness and reduce weight.
The cat-dog exercise belongs to the group of pain-relieving exercises. It is included in the complex for pregnant women and those suffering from osteochondrosis. It is advisable that a physical therapy specialist help develop a method of training in these conditions. This technique must be followed throughout the training. Deviation from it leads to a deterioration in the general condition.
Features of exercises for pregnant women
IN special exercises for pregnant women, they necessarily include those that help relieve back muscles, strengthen abdominal muscles, increase - if possible - the volume of the lungs - or teach the lungs to use them to their fullest extent. During their execution, it is taken into account permissible load on the body depending on the period.
What does an expectant mother need to know when starting to perform the complexes?
- Before classes, you must consult a doctor;
- It is necessary to take into account the specifics of the condition - for example, the loads of the first trimester are unacceptable in the third;
- Intensity training process adjusted depending on the period;
- If the condition worsens, palpitations and pain occur, training should be stopped immediately.
Exercises are performed at a slow pace, the loads are increased gradually. There should be no fatigue or muscle pain after exercise.
Special exercise – “cat”
One of effective exercises for pregnant women, helping to strengthen the back muscles, is breathing exercise cat.
In the classic version, it works like this:
- You need to get on all fours, leaning on a horizontal surface with your knees and palms. You should keep your head straight;
- Take a deep breath, tilting your head down, arching your back up;
- Count to yourself to 8, exhale, return to the starting position, relaxing your back muscles as much as possible.
This exercise is extremely useful for the female body. During it, all organs that will be involved during labor receive a load.
As the period increases, the cat exercise for pregnant women is adjusted. Already at the end of the first trimester, it is not recommended to bend too much, and by the 20th week it is performed only as a breathing and relaxing exercise.
Get into the starting position - on all fours. Breathe slowly and evenly, relaxing the abdominal and back muscles as much as possible. This exercise is especially recommended for women with increased body weight and, accordingly, a heavy load on the spine. Exercise cat reduces stress on the back and kidneys.
“Cat-dog” for osteochondrosis
How to do the cat exercise for osteochondrosis lumbar region? After the exacerbation is relieved, it is recommended to add the “dog” pose to the standard position.
Improving the exercise is simple: while inhaling, bending your back, you need to try to lower your stomach as deeply as possible, bending over. It is possible to go into emphasis on your elbows.
Breathing should not be smooth, but jerky; fixing the position is enough for 4-6 seconds, no more. The air is exhaled through relaxed lips. It is advisable to learn how to tense your muscles when arching your back - in the “cat” stage abdominals.
It is recommended to do the “cat-dog” exercise with emphasis on the elbows to relieve pain:
- in the coccyx area;
- in the lumbar region - with radiculitis and pyelonephritis;
- between the shoulder blades;
- with scoliosis;
- during bronchitis.
Rarely does anyone miss an opportunity to improve their physical development. The presence of chronic diseases in the musculoskeletal system limits the possibility of strength loads and training on exercise machines.
If you want - despite degenerative changes in the spine - to show off the six-pack on your stomach, the cat exercise with abdominal pumping will help to pump them up.
Technique of movements:
- When performing the starting position, you must strictly follow the rules: the knees should be clearly under the pelvis, and the palms should be slightly shifted towards them, but cover the projection of the shoulders;
- In the initial position, the stomach is not relaxed, but tightened;
- The pelvis tilts during rounding of the back not due to deflection in the lower back, but through contraction of the abdominal muscles;
- The positions are not fixed, movements are performed abruptly.
In the “dog” position, you should try to stretch your head as far as possible and bend your back more. They don’t go to the elbows.
By performing the universal “cat” exercise using various methods, you can not only relieve lower back pain and ease muscle strain, but also restore the functionality of your back muscles and pump up your abs.
The materials posted on this page are informational in nature and intended for educational purposes. Site visitors should not use them as medical advice. Determining the diagnosis and choosing a treatment method remains the exclusive prerogative of your attending physician.
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This yoga exercise for the spine is included in the warm-up complex before starting kinesitherapy classes. We recommend performing “Cat” exercise regularly at home. “Cat” is a very simple exercise for the back at home, but it is not always performed correctly. Some tips on how to do the “cat” to achieve maximum benefits.
Initial position
- stand on the mat on all fours so that your hands are under your shoulders;
- place your palms firmly on the floor, point your fingers forward;
- Make sure your arms are straight, your legs are bent at right angles, and your center of gravity is evenly distributed between your knees and palms.
Now you can start the exercise:
- Take a deep breath, twist your pelvis inward. Pull your stomach in so that your back arches upward, lower your head. The abdominal muscles in this position are tense, and the back is stretched upward. Stretch your back up as high as possible.
- Mentally count to eight and, while inhaling, slowly return to the starting position and relax.
- Inhale again and bend your back in the opposite direction, lifting your head and pelvis up. Stretch your stomach pectoral muscles.
- The exercise ends with returning to the starting position while inhaling. If you wish, you can go into “child’s pose,” but this is not necessary. In the pose, the back muscles are additionally stretched - the arms are pulled forward and the pelvis is pulled towards the heels.
The entire described cycle should be repeated 5–10 times. In intermediate positions - above and below - linger for 8-10 counts.
It is good to do cat exercises daily, combining it with exercises for other muscle groups.
Main rules for performing the exercise
When doing any back exercises, avoid jerking and stick to a slow pace; transitions from one position to another should be smooth. Avoid severe pain in your back and neck while performing movements.
Please note the following points:
- The correct starting position assumes that the knees are located strictly under the pelvis, and the palms are located under the shoulders.
- Make sure to keep your stomach tucked throughout the exercise.
- For better arching, try to raise your head as high as possible.
- It is advisable to do the cat on an empty stomach.
Another option for making a cat:
Get on all fours, resting on your hands and knees. Arch your lower back upward, lowering your head and pelvis down. Count to 10. Then lower your pelvis onto your heels, keep your arms extended in front on the floor, lower your head into your hands and relax as much as you want. Repeat 2-3 times.
Benefits of exercise
“Cat” helps to stretch the spine, gently stretch deep muscles back, so exercise helps relieve back pain and remove heaviness in the lower back without the use of medications. In the long term, the “cat” helps improve posture. When performing the exercise, the pectoral muscles are also actively involved (they stretch, the body is intensively supplied with oxygen), and the rectus abdominis muscle. With regular exercise, you can improve the flexibility of your neck, shoulders and back.
We recommend starting and ending more active sets of exercises with the “cat”, since by stretching we awaken our muscles and prepare them for work. When the body slightly tenses almost all skeletal muscles, capillaries open, blood flow throughout the body increases, lymphatic function is activated, toxins are removed from the body, and lactic acid leaves the muscles.
Take an example from cats! Stretch often!
If there were Olympic Games by stretching, the cats would take all the gold. Cats constantly stretch their muscles. Why do they do this?
Scientists reasonably explain: this way they immediately feel better, blood circulation improves, and the body prepares for activity after rest - sleep or a long sedentary position. To modern man It’s worth taking an example from animals, whose instincts have not yet been crushed by civilization! Stretching in the morning is especially pleasant and beneficial.
Back exercises at the Kazan Kinesitherapy Center
Our center conducts functional training according to the program, which includes a set of exercises to increase muscle tone, strengthening the stabilizer muscles of the spine and the ligaments of the joints, stretching and developing a sense of balance and coordination of movements.
In addition to rehabilitation simulators, during classes it is used optional equipment: fitballs (Fit Ball), bosu (BOSU) - balancing platforms, .
A strong muscle corset is the basis beautiful posture And healthy spine, since it is the deep stabilizer muscles of the back and abdominals that support and nourish the intervertebral discs, thereby preventing the development of hernias, protrusions, and curvature of the spine. And strengthening and increasing the elasticity of ligaments, balance exercises are best prevention arthrosis and arthritis of the joints, as well as sports injuries under heavy loads and accidental injuries due to falls.
Exercises are indicated for people with sore joints and spine; they are useful for high blood pressure and tachycardia, since they are aimed, among other things, at strengthening the cardiovascular, respiratory system, increase overall endurance.
Classes are held under the guidance and active participation of an experienced instructor.
Details and registration by phone. (843) 570-55-25 . Kazan kinesitherapy center on Saydasheva, building 11. Call! Our specialists will be happy to answer all your questions.
You can ask questions, leave comments in our group
How to achieve beautiful posture and get rid of unpleasant pain in the lumbar region? Be sure to include the cat exercise for your back in your personal training program. This is one of the simplest elements, but if performed correctly, you can achieve unprecedented results by improving your body health and working important muscle groups.
If you have been suffering from back pain for a long time and want to improve your posture, start arching and bending correctly.
“Cat” is a word that came to us from yoga, becoming one of the main ones in the fitness program and in medical training. It is this that acts as safely, gently and effectively as possible on all major muscles, which makes it a mandatory element of most training methods.
The main feature is the complex effect. “Cat” helps eliminate back pain, supports respiratory function, saturating organs with oxygen. Most doctors recommend this exercise to their patients during bronchitis to improve immunity.
What muscles are involved?
During the implementation of the “cat”, all the muscles involved in extension and flexion of the back are involved.
The movement does not require any initial physical training. Any beginner can do it without the participation of professional trainers. If you have set a serious goal for yourself, which can only be achieved with the help of this movement, then it is important to observe regularity in performing the element.
Helpful advice. Ideally, do the exercise every day, combining it with others. In this case, the time of the event does not matter.
The “cat” is performed without the use of additional sports equipment at home. To make it as comfortable as possible, it is advisable to lay out a special mat during exercise or place a towel under your knees.
Performed this exercise very easy. To do this you need to take the correct position:
- We lay out the gymnastic mat and get into the “on all fours” position.
- Place your palms on the surface. In this case, the fingers should point forward.
- We make sure that the body forms the correct geometric figure - arms are fully straightened, legs are bent in knee joint at an angle of 90 degrees.
Have you taken the right position? Let's get straight to the exercise:
- Let's exhale. We twist the pelvic area inward, rounding the back as much as possible and lowering the head down. It is important to tense your abdominal muscles. The back is stretched and in a relaxed state.
- As you inhale, we return to the starting position.
- Then, exhaling, we bend the back in the opposite direction. In this position, the abs are relaxed and the back is tense.
- The exercise ends with the adoption of the original position.
Even though it is easy to perform, beginners often make mistakes. While performing this exercise, you must not allow pain to occur in the cervical and spinal regions. The movements are performed slowly. Any sharpness or jumps are not welcome. In order for the “cat” to give the desired result, we take into account some subtleties:
- We take the most correct starting position - the result and effectiveness of the exercise depends on this. The hands are strictly under the shoulders, and the knees are under the pelvis.
- Keep your stomach in a taut position throughout the entire workout.
- We bend to the maximum. To do this, you need to pull your head as high as possible.
The benefits of "cat"
If you are driving sedentary lifestyle life, “cat” must be included in, etc. The benefits are colossal:
- The exercise helps in working out the spinal column. All, even deeply located, back muscles are perfectly worked out - pain and heaviness that occurs during active movements are relieved. No medication is needed to relieve discomfort.
- Improved flexibility of the neck, back and shoulder girdle.
- This is an excellent start to any day and prepares the body for more serious loads - tension of skeletal muscles, saturation and acceleration of blood throughout the body, activation of lymph, and removal of toxins.
- Prevention of respiratory diseases, development of rhythmic breathing.
- Acceleration of metabolism. The fat burning process not only starts, but also accelerates to the limit.
- Relieving muscle tension and fatigue.
Note. This movement is especially recommended during pregnancy. It perfectly relieves the lumbar region and effectively massages the abdominal area.
There is nothing difficult in doing the exercise. It copes with its tasks perfectly, while being accessible to people in any physical form.
Classmates
The cat exercise is the simplest and most beneficial back movement when it comes to spinal health and muscle strengthening. It is equally used for both gentle stretching and decompression of the vertebrae in power types sports
Benefits and features of the exercise
The cat exercise is a movement that combines both dynamic and static load. It is borrowed from yoga (consists of two asanas: cat and cow) and is used to train the back, develop flexibility and even when recovering from injuries. The cat exercise for the back has no disadvantages or contraindications. It consists of two simple movements that can be performed by every person, regardless of training experience and physical training(the exception is the period of exacerbation of hernias).
Benefits of the cat exercise for the back:
- Strengthening the back muscles (including the deep layers).
- Relieving spinal compression.
- Increased flexibility.
- Elimination and prevention of back pain.
- A completely universal exercise for the spine - can be performed anywhere, regardless of fitness level and other conditions.
Important to consider, that regardless of the name, a strong deflection and rounding of the back is always implied, that is, this is a movement with two phases. Some call this exercise for the back cat and dog, in yoga - cat/cow, sometimes just cat. However, we are always talking about the same movement.
What muscles are involved?
If you do the cat exercise for the back correctly, the main load falls on:
- – , top part, lower back.
- – and (internal and external).
Also on the move partially participate, And . But due to the minimal amplitude of movement, they work rather in a static mode, ensuring that the body position is maintained. Also, due to the non-standard position, which makes breathing a little more difficult, the load on the abdominal muscles, which are responsible for inhalation and exhalation, increases.
If you do back exercises daily, after 3-4 weeks you will notice deeper breathing.
Exercise technique
Due to the fact that the movement is done with the weight of your own body and in a minimal amplitude, plays a key role:
- Muscle control.
- Ability to hold the desired position.
- Breath control.
To learn how to do the exercise correctly, you need to control these three aspects.
Technique for performing the cat exercise for the back:
- Place your palms on the floor (fingers spread wide for stability) with your arms straight.
- Place your feet on your knees as well as your toes.
- The thigh and arms are perpendicular to the floor, the back is straight and parallel to the floor. The neck is in a natural position.
- Take a powerful breath and bend so as to lower your stomach as close to the floor as possible (maximum arch in the back and lower back). The shoulder blades are brought together, the neck is slightly moved up and back (the gaze is directed above the horizontal line).
- Hold the position for 5-10 seconds, then move to the second position. Round your spine as much as possible (creating a hump or arch), exhale powerfully to free your lungs, this will help round your back as much as possible. The neck and head are directed downwards (the natural position with this position of the spine).
- Return to the starting position.
Hands should always be at shoulder width. Legs are hip-width apart.
Exercise is beneficial for everyone. It is ideal for strengthening and unloading the back, as well as for recovering from injuries. Mainly used:
- In strength sports for the development of flexibility, decompression of intervertebral discs.
- Preventing back pain.
- How efficient look, prevention and strengthening of spinal health with a sedentary lifestyle.
- During the rehabilitation period after injuries (only when the doctor allows minimal physical activity).
It is recommended to perform the movement as a separate complex for 1-2 minutes. It is optimal to do 1-2 series per day (for example, morning and evening). It is necessary to hold the position in each phase for 5-10 seconds, no more. Prolonged holding without breathing will stimulate additional straining, which can negatively affect the blood vessels. This is especially true in the cow/dog pose, where the head is lower than the heart and blood flow to the brain increases.
Exercise cat in video format
Let's talk about the "cat" exercise - this is one of the basic exercises, which will be appropriate in any workout. It belongs to the category of static exercises, and can be easily performed at home, without requiring additional equipment. Represents alternate extension and flexion of the back. It is recommended to perform at least 5-10 repetitions per workout.
Who is it suitable for?
“Cat” is suitable for everyone, regardless of age and level of training. The exercise is recommended even for pregnant women - during its execution, the spine is well warmed up and an additional massage of the abdominal cavity occurs. The abdominal muscles are kept in good shape, which contributes to an easy birth and quick recovery.
Add it to your daily training program and you will feel the results very quickly.
Effect on the body
During the exercise, the muscles of the back and abdomen are used. The internal muscles of the core and lumbar region are strengthened, the spine is stretched, and the posture is straightened. Improves coordination and flexibility of the neck, back and shoulders.
The “cat” exercise with abdominal pumping allows you to make your stomach beautiful and flat no worse than the famous “vacuum”. Regular training will help get rid of back pain.
Execution technique
The initial position is on all fours, hands exactly under the shoulders. We rest our palms on the floor. The distance between the legs should be small, no more than 10 centimeters. At the beginning of the exercise, the lower back and pelvis should be relaxed:
- In the starting position, you need to take a deep breath and exhale sharply.
- As you exhale, you need to round your back as much as possible, pull in your stomach as much as possible and squeeze your buttocks. At the same time, the pelvis should remain straight, the tailbone should look down, the head should be lowered. In this way we become like a wild cat.
- In this position, count to 8, then bend your back at the waist and lift your head up. Pull your pelvis up. Count to 8.
- After this, return to the original position and inhale.
Execution option.
Variations of the exercise
There are several variations of the “cat” exercise, slightly different from each other:
- The “Japanese cat” is performed sitting on your heels, with your hands on your hips.
- The peculiarity of the “Sphinx” is in the position of the hands - you need to stand not on your hands, but on your forearms.
- In the “cat moves its tail” exercise, movements of the pelvis to the left and right are added.
Common Mistakes
While the technique may seem simple, in fact, beginners often make mistakes that affect their effectiveness. First of all, you need to monitor the starting position and prevent the knees and palms from moving.
Also, novice athletes forget to keep their stomach tense and disrupt their head movements. Try not to press your chin to your chest during the first part, and do not touch the back of your head as you arch your back.
Don't forget to watch your breathing - arching your back as you inhale limits the air flow. Control your movements and avoid jerking. Perform the exercise regularly, then the “cat” will be as effective as possible.
Secrets of execution
There are a few useful tips which will help you master this exercise faster and more successfully.
First, remember to relax. The exercise should be performed in a calm state, putting aside emotions and experiences.
If the mechanics of the execution are not too clear, during training, try to mentally imagine that you are trying to recoil from someone’s palm while protruding your back. And while bending, try to get away from her touch.
Good luck with your training!
