Cat-Cow
Repeats the flexion and extension cycle continuously.
- Level
- Intermediate
- Movement
- Cat-cow · On hands and knees
- Tracks
- Duration
Works
Abdominals Back Lower Back
How to do it
- Start on hands and knees with wrists under shoulders.
- Exhale while rounding your spine upward toward the ceiling.
- Tuck your chin to your chest and pull your belly button in.
- Inhale while dropping your belly toward the floor.
- Lift your head and tailbone to arch your lower back.
- Repeat the cycle slowly for the desired duration.
Common mistakes
- Shrugging shoulders up toward the ears instead of keeping them stable.
- Moving too fast to feel the actual spinal segments.
- Only bending the neck while leaving the mid-back rigid.
Safety
Move only within a pain-free range and stop if you feel sharp back or neck pain.
Tips
- Initiate the movement from the tailbone, not just the neck.
- Sync the arch with your inhale and the round with your exhale.
- Keep your shoulders stacked directly over your wrists throughout.
Details
- Base movement
- Cat-cow
- Body position
- On hands and knees
