Cat-Camel Exercise: A Gentle Way to Improve Spine Mobility During Cancer Recovery

When your body is dealing with cancer treatment, recovery or the effects of aging, everyday movement can sometimes become more difficult. Spending more time resting or being less active can also contribute to stiffness and discomfort, particularly in the back.

In this exercise video, oncology physical therapist Leslie Waltke demonstrates the cat-camel exercise, a gentle movement that can help improve mobility throughout the lumbar and thoracic spine.

The exercise moves the spine through a comfortable range of motion, giving you an opportunity to gently stretch and move areas of the body that may not get much movement during a typical day.

What Is the Cat-Camel Exercise?

The cat-camel exercise is a simple movement performed on your hands and knees. It involves slowly moving your spine from a slightly sagging position into a rounded, arched position and then returning to the starting position.

The movement works through the lumbar spine (lower back), thoracic spine (middle and upper back) and cervical spine (neck).

The goal isn't to force your body into a deep stretch. Instead, the exercise should be performed slowly and comfortably, allowing your spine to move through its available range of motion.

How to Do the Cat-Camel Exercise

Before beginning, find a comfortable surface. You can perform the exercise on a bed or on the floor. If you're exercising on the floor, you can place a towel or blanket underneath you for additional comfort.

1. Start on your hands and knees. Place your hands directly underneath your shoulders and your knees underneath your hips.
2. Let your back gently sag. Slowly allow your spine to move downward as far as feels comfortable.
3. Arch your back. From the sagging position, slowly round and arch your back, allowing your head to move downward as you do so.
4. Hold the position. Stay in the comfortable stretch for about one to three counts.
5. Return to the starting position. Slowly sag your back again before repeating the movement.
6. Continue slowly. Move back and forth between the two positions, focusing on controlled, comfortable movement rather than how far you can stretch.

How Many Repetitions Should You Do?

There is no need to rush through this exercise. Waltke recommends moving slowly and staying within a range that feels comfortable.

If the movement is difficult, you may want to start with five to 10 repetitions per day and gradually build up as the exercise becomes easier.

If the exercise feels good and fits comfortably into your routine, it can also be incorporated into a regular daily or weekly movement routine.

Why Spine Mobility Matters

Throughout the day, many of us move our bodies in relatively limited ways. Sitting, lying down or remaining in the same position for long periods can make it harder to move the spine through its full range of motion.

The cat-camel exercise provides a gentle way to move the different sections of the spine.

For people who are older, recovering from illness or experiencing weakness, maintaining comfortable movement can be especially important. Even simple exercises can provide an opportunity to stay connected with your body and maintain mobility.

That said, more movement is not necessarily better. The goal is to find a range that feels comfortable for you and gradually build your ability over time.

Listen to Your Body

As with any exercise, the cat-camel should feel comfortable rather than painful. Don't force your spine into a position that feels uncomfortable or beyond your current ability.

If you have significant pain, mobility limitations or concerns about whether this exercise is appropriate for you, talk with your health care team or a physical therapist before adding it to your routine.

For people living with or beyond cancer, movement routines may need to be adapted based on treatment history, strength, balance and individual needs.

The cat-camel is a simple option that can help you gently move your spine and incorporate mobility into your everyday routine.

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