Who should do cat camel?
Everyone because it is a full spine stretch that is great for general stiffness and midback tightness… who does not have that? The cat camel stretch is safe to do when you are stiff, sore or even recovering from an injury. As with most stretches or exercises, only do what feels best for your body. If you experience sharp pain or anything more than mild discomfort you may need to limit how much you move or see your doctor for advice before continuing this stretch.
How to do Cat Camel stretch
Begin on hands and knees in a neutral position as if you are creating a table top. Take a deep breath in and on your exhale, let your belly drop toward the floor and create a U-shaped curve in your spine. The top of your head and your tailbone should both be reaching toward the ceiling, and you sternum and belly button should be reaching toward the floor. Then you simply reverse the curve by moving through the neutral position and reaching your head and tailbone towards the ground and your spine toward the ceiling, hollowing out your belly and squeezing your abdominals.
For an extra side bending stretch, return to a neutral position. From there, reach your head and shoulder toward your hip. You should feel your abdominals engaging on the side you are moving towards and a stretch on the opposite side. Repeat on the other side.
These stretches can be done 3x daily moving through each motion 8-10 times. Focus on breathing and contracting the abdominals and releasing them with your breath.
Another great source: American Council on Exercise