Technique
Start on hands and knees with neutral spine. Arch your back upward (cat) by tucking your chin and rounding your spine, then arch your back downward (cow) by lifting your head and tailbone.
A gentle spinal mobility exercise that alternates between arching and rounding the back to improve spine flexibility and reduce tension in the back muscles.
Start on hands and knees with neutral spine. Arch your back upward (cat) by tucking your chin and rounding your spine, then arch your back downward (cow) by lifting your head and tailbone.
Begin on hands and knees with wrists under shoulders, knees under hips, and neutral spine position.
Return to neutral spine position between cat and cow movements, maintaining proper alignment.
Breathe deeply, move slowly, feel the stretch, maintain alignment
Moving too quickly, not breathing properly, poor alignment, overstretching
Increase hold time, add more repetitions, try variations, or incorporate movement.
Reduce range of motion, focus on breathing, move more slowly, or perform seated version.
Move gently and avoid any pain. Stop if you experience discomfort in back, neck, or wrists. Consult a professional if you have spine issues.