Are you familiar with the stretches called “cat” and “dog?”

They are good because they get  your spine moving and they warm the muscles of your back and whole torso or trunk.

And don’t panic if you cannot get on the floor. I will share the seated version just below the video.


Yoga: Cat & Dog Stretch — powered by ehow

Here is a seated version.

Move to the the edge of your firm seat.  Sit with your feet flat on the floor, one in front of each hip bone, toes pointing straight ahead.

Point your thumbs forward and rest your hands at the side of  your chair, hanging your hands near your thighs.

Slowly squeeze your shoulder blades together while you “stick your butt out” and lift your chin toward the ceiling.

This movement should make your back be a “C”  shape like in the little video.  Move slowly and thoughtfully.

Pause there for a second and then start to reverse the move.

Allow your chin to tuck toward your chest and your back to round outward (in the opposite direction of where you were.)

Hold in your stomach while you move forward, too.

You can continue doing these “C’s” and “reverse C’s” in a sequence, one after the other.

But, always pay attention to your body and move slowly and thoughtfully.

These 2 moves improve flexibility in the spine disks between the bones, warm the muscles around your spine with increased circulation and strengthen your whole upper body, too.

We are all supposed to be able to move like this.  You could when you were little.  With  some help from you, your body can become more flexible again.

NOTE: If either move causes real pain in your back, only flex to that point but not into the pain.  You can tell whether it’s a ‘feel good’ pain or whether it’s not appropriate. With practice, it will become easier.

You will probably find it easier to do the forwarded rounded move but that’s the position that’s most likely causing your back pain.  Focus more on the movement that opens up the front of your body.

Oh, doing these moves will also help you be more comfortable.

Stretching is great but having a strong back is awesome!  I have included the Simple Strengthening video in the (click here–>) Knots In Your Back Program.  The video will help you learn how to get a strong back and get rid of your back pain naturally…in bed!

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