Do 'Cat Cow' before your back hurts

 

The waist, which connects our upper and lower bodies, is a key area that needs to be managed before it deteriorates. Once weakened, it requires complex treatment and a lengthy recovery process.

 

This article introduces exercises that increase spinal flexibility and improve body stability in the Hanjang Exercise program. The first exercise in the "back strengthening exercise" series is the "Cat Cow Exercise." We learned about this with the help of instructor Kim Gyu-nam from Quat. Quat is an integrated health management platform that offers exercise programs such as Pilates, stretching, aerobic exercise, and strength training.

 

◇Be flexible in your back area to reduce strain on your lower back.

Strengthening your lower back requires flexibility around the spine, surprisingly. Our body's joints are divided into those that move and those that provide stability. Stability-enhancing joints support the body, allowing other movable joints, like the hips, ankles, and shoulders, to move freely and safely. If the movable joints are stiff and have limited range of motion, the stability-enhancing joints must also move.

 

At this time, joints that are specialized for fixation and unfamiliar with movement can become prone to injury. The spine is divided into three parts: the neck, back, and waist. The neck and waist are responsible for stability, while the back is responsible for movement. The waist, located at the very bottom of the spine, is particularly crucial for safety, as it must support both the neck and back. If the back is hunched or stiff, the lumbar vertebrae also participate in the movements that the spine should perform, reducing stability and increasing strain, which can lead to back pain and injury.

◇Follow the Cat Cow exercise

 

▶Movement

Get into a quadrupedal position. Make sure your knees, hips, wrists, elbows, and shoulders are perpendicular to the floor. Spread your arms shoulder-width apart, and your knees hip-width apart. If you're unsure about hip width, try keeping two fists between your knees. Straighten your back, trying to stretch your spine as much as possible. Lift your chest and hips toward the sky. Tilt your head back slightly and look up. Then, round your body, starting with your neck, back, waist, and then hips. When you're done, you should feel a stretch between your shoulder blades. Look naturally between your legs. Hold this position for two to three seconds, then exhale. Inhale again, extending your entire spine as much as possible, starting with your pelvis, waist, back, and neck, and returning to the previous position.

 

▶Number of exercises and rest time

 

Perform two sets of 10 repetitions of the back curl and straighten. Rest briefly, about one minute between sets. It's recommended to perform this exercise twice a day, in the morning and evening. The morning exercise will help loosen stiffness in your spine while you sleep, while the evening exercise will help relieve any fatigue accumulated throughout the day.

 

▶Postures to watch out for

 

When stretching, focus on straightening your back rather than excessively arching your back or neck to avoid straining your lower back. If you have a herniated disc, avoid rolling your body. Instead, hold the stretching motion for 10 seconds per set, five times per set.