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Check out this classic cat camel stretch turned into a loaded, flexion based core exercise! It’s tougher than it looks!

The human body is thought of as a kinetic chain. Injury or movement deficits in one area can cause changes to another area to pick up the slack.

This exercise was recently assigned to a patient experiencing low back pain from a hip replacement. Limited mobility and compromised movement mechanics in his new hip led to over usage of his back! He had a rigid gait and was unable to dissociate movement between his hips and back while walking. This became a large contributor to his back pain. 

This “Cat camel in a lifted quad position” is an advanced core and neuromuscular control exercise. It was difficult at first, but with lots of focus and practice, the patient¬† had improved lumbopelvic dissociation. Over time, this was translated into a more fluid walk and improved body mechanics during physical exercise.¬†

Instructions/ important cues:

1.Start on your hands and knees with your wrists below your shoulders and knees below your hips.

2. Tuck your toes and lift your knees 1 inch off the ground. Don’t let your knees lift up any higher than this!

3. Keep your neck, upper and mid back fixed in a neutral position throughout this exercise.

4. Curl your pelvis up towards your belly button by slightly rounding your low back. Then reverse the motion and uncurl your pelvis by arching your low back.