MobilityBeginner
Cat-Cow
A gentle spinal mobilization performed on all fours, alternating between rounding and arching the back. Warms up the spine and relieves stiffness.
How to do it
- 1Start on all fours, wrists under shoulders, knees under hips
- 2Inhale: drop belly toward the floor, lift chest and tailbone (cow)
- 3Exhale: round back toward the ceiling, tuck chin and pelvis (cat)
- 4Move slowly, coordinating breath with each position
Common mistakes
- Rushing through the movement without syncing to breath
- Only moving the lower back and ignoring the thoracic spine
- Cranking the neck instead of letting it follow the spine naturally
Muscles worked
corelower backupper backhip flexors
Variations
Easier
Seated cat-cow in a chair
Harder
Bird-dog flow (adding limb extension)
Used in
Related exercises
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