• To mobilize the spine
  • Helps release tightness in the back, hip, abdominal and chest muscles

Targeted Muscles

  • Neck Musculature
  • Back Musculature
  • Pectoral Musculature
  • Abdominal Musculature

How to Perform

1Begin on your hands and knees in a table top position. Take a deep belly breath as the abdominals reach towards the floor.
2As you exhale the belly goes towards the spine. Your head tucks under and towards the chest. Push your hands into the floor and round your back into a hunched position.
3As you inhale, the belly extends towards the floor, aching the lower back. Your head looks forward and slightly up as you extend the upper spinal curve by dropping the chest towards the floor.

Alternative Exercise Suggestions for Patients with an ICD

1No Restriction

Common Challenges

  • Spinal mobility and co-ordination can be limited initially with this exercise. Being mindful of each movement of the spine, noticing where you feel restriction and focusing your attention there will bring great flow into those areas.

Load Sets Reps Tempo Rest
n/a 1 10 Exhale Cat: Inhale Cow n/a

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