Fact Checked
Fact Checked

This NativePath content is medically reviewed or fact-checked to ensure factually accurate information.

With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites, and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies.

The information in our articles is NOT intended to replace that of a qualified healthcare professional and is not intended as medical advice.

Spine Mobility and Glute Strengthening

This is a great routine to start your day!  You’ll improve mobility in your spine while strengthening your glutes.  These areas of your body are extremely important for the structure of your body and overall function.

3 rounds of:
•30-sec cat camel
•30-sec bridges

Key Points

Cat Camel:  Be sure to start in a balanced position on your knees and hands.  Use your breath with each movement. I suggest inhaling as you arch your back up and exhaling as your arch down.  Take your time and work within a comfortable range.

Bridges:  Slowly roll your spine up segment by segment.  Imagine a bowl of soup just below your below button.  Initiate the bridge by tilting the imaginary bowl of soup towards you.  This sets your pelvis in an optimal position. Come up slowly and get your torso in line with your legs (knee to hip) at the top.  Squeeze the glutes at the top and roll back down the same way you rolled up.

Have you done our Native Body Reset program yet?  It comes with 30 follow-along workouts you can do in the comfort of your own home!  Learn more here.


More Movement Challenge

popular articles

Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

Comment ( 1 )

Please note, comments must be approved before they are published

Comments must be approved before appearing

  • Charlotte Curtis

    grateful for exercise tips with easy to follow directions and video. I soooo need them. Thank you.