Back Exercises: Cat and Cow

Try the back release exercise to help strengthen your back muscles.

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Do this exercise on your hands and knees. Keep your knees under your hips and your hands under your shoulders.

  • Relax your belly (abdominal) and buttocks muscles, lift your head, and let your back sag. Be sure to keep your weight evenly distributed. Don’t sit back on your hips. 

  • Hold for  5 seconds.

  • Return to starting position.

  • Tuck your head and lift (arch) your back.

  • Hold for 5 seconds.

  • Return to starting position.

  • Repeat  5 times.

Woman on all fours with back straight.Woman on all fours with back sagging.