Flexion extension back

Purpose of the exercise

Mobility and awareness exercise for the entire spine (cervical, thoracic, lumbar), deep back muscles and facet joints. Improves spinal mobility in flexion and extension, reduces stiffness and helps develop awareness of neutral back position. Also effective for improving segmental mobility between vertebrae and for relieving back stiffness after prolonged sitting.

Supplies

• Mat or soft surface
• Sufficient space to be on hands and knees
• No further material required

Starting position

1. Get down on hands and knees (four-foot stance)
2. Place your hands directly under your shoulders
3. Place your knees under your hips (hip width)
4. Keep your back in neutral position (natural curve)
5. Gaze to the ground (neck neutral)
6. Slightly tighten your core

Implementation

Flexie (Cat/cat curvature):

1. Slowly round your back upwards (bulge towards the ceiling)
2. Start at your pelvis, work through to upper back
3. Lower your head down
4. Push your shoulder blades apart
5. Feel the stretch all over your back
6. Hold briefly

Extension (Cow/cow back):

7. Lower your belly (hollow back)

8. Lift up your chest and head

9. Press your shoulder blades together

10. Create an arch in your lower back

11. Hold briefly

12. Gently alternate between flexion and extension

Points of interest

• ✓ Move slowly and fluidly between the two positions
• ✓ Move vertebra by vertebra (segmental movement)
• ✓ Breath synchronise with movement (out at flexion, in at extension)
• ✓ Make full range of motion in both directions
• ✓ Keep relaxing and moving consciously
• ✓ Feel the movement in every section of your back
• ✗ Avoid fast or jerky movements
• ✗ Don't force yourself into painful positions
• ✗ Don't overextend your neck (stay controlled)
• ✗ Don't let your elbows sag
• ✗ Don't make moves that are too small (use full range)
• ✗ Don't hold your breath

When this exercise?

This exercise is suitable as a warm-up before training, as a mobility exercise after prolonged sitting or as part of yoga/stretching routines. Ideal for people with back stiffness or to improve awareness of back position. Very effective in rehabilitation for low back pain to restore mobility (in consultation with physiotherapist). Perfect as a daily mobility exercise, especially for office workers. Also valuable as back relaxation exercise. Can be performed several times a day. In case of acute back pain with radiation, herniated disc or severe back instability, have it assessed by a physiotherapist first. The exercise should feel pleasant - stop when in pain.