Exercise of the Week #9 (Cats and Dogs)
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Exercise #9
Cats and Dogs
We had to do this one eventually. I thought about putting it up as the first exercise but then decided since I had talked about it quite a bit we would take the chance to do a few others first. This is always going to be one of the best exercises anyone can do. Regardless of age, lifestyle, gender, or almost any other factor this is an exercise designed for longevity. Imagine how much happier individuals in their retirement years would be if we they still had good posture and an ability to achieve flexion and extension of their spine. I have met a few and they have a much more energetic outlook on the retirement age.
Today we see posture becoming more and more of an issue. Our kids are slouching at a very early age as they play their video games, spend hours on Myspace and Facebook in their desk chairs, and of course, park on the couch to watch some television.
Cats and Dogs is a move to counter the negative effects produced by long periods of sitting. To perform the move, place your hands directly under your feet and your knees directly under your hips. Now without allowing your elbows to bend, arch your spine up in the air like a scared cat, at the same time pull your chin down towards your chest and tuck your hips under you by pulling in with your abdominal muscles. Now do the opposite as you lower your spine towards the floor and lifting your chin up so you are looking at the ceiling and arching your lumbar spine.
I have mentioned before in this blog that if you really only had one exercise you could use for the rest of your life it would be difficult to choose one more beneficial than this one. The positive impact it has on you back health, the flexibility throughout your core, and the strengthening of multiple muscle groups make it a must for everyone. I have had people laugh at the fact they it might strengthen anything and to those people i say go do 4 sets of 30 and get back to me. They usually do not bother talking to me about it after set 2 or 3.
Add this one to your daily exercise routine, regardless of what your goals are.
5 Comments on this post
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Leahann said:
are there any good variations for this exercise?
April 10th, 2009 at 11:14 pm -
Scott said:
Sure there are several. To accomplish the same move form different positions you could do them standing with your hands on your knees. If you have a wrist or knee injury that stops you from doing them form your hands and knees also try them on your back. Emphasize the lower back only. This is called Pelvis tilts.
April 12th, 2009 at 10:47 am -
Patty said:
I believe that Cats and Dogs are a must every time you get up from your chair. If you don’t want to get on the floor, try them standing – hands on knees, legs slightly bent, or with your hands on your desk. Your spine will thank you!
April 13th, 2009 at 4:31 am -
Scott said:
How about if we design a chair that enables you to do cats and dogs in it while your working! It will be the new ergonomically correct office furniture.
April 13th, 2009 at 9:29 pm
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