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Cat-Cow Stretch

A gentle spinal mobility exercise that alternates between arching and rounding the back to improve spine flexibility and reduce tension in the back muscles.

Exercise Overview

Category

Flexibility

Exercise_Type

Flexibility

Difficulty_Level

Beginner

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.

Starting Position

Begin on hands and knees with wrists under shoulders, knees under hips, and neutral spine position.

Finishing Position

Return to neutral spine position between cat and cow movements, maintaining proper alignment.

Form Cues

Breathe deeply, move slowly, feel the stretch, maintain alignment

Common Mistakes

Moving too quickly, not breathing properly, poor alignment, overstretching

Progression Tips

Increase hold time, add more repetitions, try variations, or incorporate movement.

Regression Tips

Reduce range of motion, focus on breathing, move more slowly, or perform seated version.

Safety Notes

Move gently and avoid any pain. Stop if you experience discomfort in back, neck, or wrists. Consult a professional if you have spine issues.