Movement overview

The Cat-Cow exercise is a dynamic stretch that targets the spine, improving flexibility and promoting spinal health. It involves alternating between two positions: the 'Cat' position, which arches the back, and the 'Cow' position, which creates an extension in the spine. This exercise is beneficial for warming up the back muscles and increasing mobility in the spine.

Step-by-step cues

1. Start on all fours with your hands directly under your shoulders and knees under your hips.
2. Inhale deeply, arch your back towards the ceiling while tucking your chin to your chest, resembling a cat stretching its back.
3. Hold the 'Cat' position for a moment, feeling the stretch along your spine.
4. Exhale slowly, drop your belly towards the floor and lift your head and tailbone upwards into the 'Cow' position.
5. Hold the 'Cow' position briefly, allowing your spine to extend fully.
6. Repeat the sequence for 8-10 breaths, moving fluidly between each position.

Technical tips

• Ensure your movements are slow and controlled to maximize spinal mobility.
• Focus on synchronizing your breath with each movement; inhale during 'Cat' and exhale during 'Cow'.
• Keep your core engaged throughout to support your lower back.
• If you experience any discomfort in your wrists or knees, consider using a mat or towel for extra cushioning.
• Maintain a neutral neck position; avoid straining by keeping your gaze downward during transitions.