Exercise "Kitty" for the back - description, features and recommendations

Unfortunately, every year there are more and more people who somehow manifest pain in the back. The main reason is physical inactivity (sedentary lifestyle) and scoliosis (spinal curvature). You can forget about back pain and even improve posture if you perform various exercises. We will talk more about one of them in this article.

Features of the exercise "Kitty"

It was originally used in yoga. Now quite common in fitness and physiotherapy exercises. The peculiarity of the exercise "Kitty" or "Doggy" (a less common name) is that it can safely and effectively affect the whole body. Firstly, with the help of this lesson you can reduce pain in the back. Secondly, the exercise "Kitty" for the spine has a beneficial effect on the work of the respiratory system. Therefore, those who often suffer from bronchitis or who have low immunity, it is also recommended to pay attention to the "Kitty".

What muscles work?

When performing the exercise, all the muscles of the back, the rectus abdominis muscle, as well as the external and internal oblique muscles, are involved.

Useful properties of exercise

Of course, when performing a set of classes, he is primarily interested in the effect that he gives. Exercise "Kitty" has several advantages. Which ones? More on this below.

1. Relieves of back pain. Those who suffer from pain just need to do this exercise. Due to the uniform load on the spinal muscles, which are subject to active movement, there is a decrease in pain.
2. Recommended for pregnant women. "Cat" has a double effect. Combining at the same time breathing exercises and healing properties, that is, the gradual stretching of the muscles, the exercise "Kitty" for pregnant women is one of the recommended.
3. "Kitty" helps to tighten the press. Along with relieving pain, the exercise has another property that will appeal to those who want to have a tightened tummy. The fact is that, performing the “Kitty”, the abdominal muscles in a person are always tense. The exercise itself does not require any special gestures. In other words, you can easily get graceful cubes on the stomach.
4. Helps relax the spine and neck. So much has been written about the dangers of a sedentary lifestyle, but nonetheless people are in no hurry to follow the recommendations of doctors and diversify their lives with workouts. But problems in the cervical-vertebral region arise precisely because of this. Performing the "Kitty" exercise helps to stretch the muscles and ligaments in the neck and back.
5. Exercise can be performed by both experienced athletes and beginners. "Kitty" is an easy task. It does not require any special devices, so it can be performed in any conditions. Due to this, the exercise is suitable for athletes and beginners. The only thing you need to observe: to regulate the load in accordance with the characteristics of your body. Also recommended exercise "Kitty" for children.
6. Increased stamina of the body as a whole. Despite the simplicity of the exercise, a huge number of muscle groups are involved in its various variants. The usual pattern applies here: the more parts of the body we use at the same time, the greater the return. Working together, the muscles exert tremendous pressure on the entire body. And so the natural consequence is that its stamina and stability increases.
7. Increase the speed and quality of metabolic processes. Due to the special technique of the exercise, our body is saturated with oxygen. As a result, blood begins to circulate faster, and nutrients arrive at the right organs more quickly.
   

How to do the exercise?

Take the starting position.

1. To do this, you need to stand on all fours.
2. Hands should be extended, palms pressed firmly to the floor surface. Fingers are directed forward.
3. Bend your legs at a right angle. Make sure that the load is evenly distributed between the knees and palms.

After taking the right position, you can begin to exercise.

1. Take a deep breath while drawing in your stomach. Bend your back with an arc up, lower your head. Try to stretch your back up as high as possible. Make sure your abdominal muscles are tense.
2. Remaining in this position, count to eight. Taking a deep breath, slowly return to starting position. Relax.
3. Breathe in again. But this time, bend your back in the opposite direction. The head should be raised. The pectoral muscles and stomach are stretched at the same time.
4. Also counting to eight, as you exhale, return to the starting position.

Repeat the "Kitty" exercise for the back 5-10 times. Consider another embodiment of the "Cats" in the classic variation.

In order to perform the exercise, stand on all fours, while leaning on the palms and knees. With your head and pelvis down, bend your lower back up. Remaining in this position, count to ten. After lowering your pelvis to your heels. Keep your arms extended on the floor. Put your head in your hands while doing asana, which in yoga is called the pose of the child. Relax. Do two or three repetitions.

Exercise options

Along with the classic Kitty, there are other variations. Among the most popular are the following:

1. Japanese "Cat".
2. "Sphynx cat."
3. "The cat is moving its tail."

Consider how to do the kitty exercises in more detail.

Sphynx Cat

Get on your knees.

1. You need to rest your elbows on the floor. They should be parallel to the shoulders.
2. Brush your hands forward.
3. Take deep breaths in and out alternately.
4. This kind of exercise, exerting a load on the thoracic spine, will be useful to those who suffer from bronchial diseases.

Japanese "Cat"

1. Kneeling, sit on your heels with your pelvis.
2. Place your hands near your knees.
3. Torso forward slightly.
4. This version of the "Kitty" exercise will help to work out the lumbar-thoracic region.

"The cat moves its tail"

1. Take the starting position, as in the classic version.
2. Crouch in the lower back.
3. Move your pelvis to the right and left.
4. At the same time, bend the spine from side to side.

Tips and tricks for the exercise

First about the general rule. When performing any exercise for the back, the action should be smooth. Everything is done at a slow pace. No jerking! The correct position in the exercise is important.

The initial position implies a clear location of the knees parallel to the pelvis, and palms parallel to the shoulders. Abdominal muscles should be tensed throughout the exercise.

• To better arch your back, raise your head as high as possible.
• When bending and arching the spine, stay in position for about eight to ten seconds.
• When tilting your head down, try to direct it as close to your elbows as possible.
• Perform the exercise "Kitty" is best on an empty stomach. You can do it every morning. If you exercise in the evenings, then wait a few hours after eating and then start your classes.

Common mistakes

Performing the exercise, you must listen to your body. With the right technique, pain in the neck and spine should not occur. If you feel pain, you should stop exercising.

• Jerks are another common mistake. By making sudden movements, you can seriously injure your vertebrae.
• Bended knees and elbows. When performing the exercise, the arms should be straightened. And the knees of the legs should form a right angle with the lower leg.
• When describing an exercise, it is indicated when it is necessary to inhale and exhale. Non-compliance with these rules is also quite common. The fact is that deflection limits the flow of air from the lungs. So before you bend, take a deep breath.
• No need to throw your head back. Firstly, this does not need to be done. And secondly, so you risk getting a neck injury.

Once again about the exercise "Cat"

As you may have noticed, it is very effective. It requires a minimum of effort, but it gives an amazing result. Include the exercise "Kitty" in the set of classes and you will not regret it. After all, performing it at least every other day, you will see the result of training in two weeks.