Cat-cow stretch
Cat-cow is a slow stretch on hands and knees where you arch your back down while looking up, then round it toward the ceiling while tucking your chin. It moves the whole spine and is a gentle way to loosen a stiff back.
- Group
- Mobility
- Equipment
- A mat
- A first set
- 10 reps
How to do it
Start position
Get on your hands and knees on a mat, hands under your shoulders, knees under your hips, back flat like a table.
One rep
- Breathe in and let your belly sink, arching your back down as your chest and head lift gently (cow).
- Breathe out and round your spine up toward the ceiling, tucking your chin and drawing your belly in (cat).
Tempo
About 5 seconds per rep, at a controlled pace. A set of 10 takes around 50 seconds.
Form cues
- Your hands and knees stay planted.
- Move slowly, with your breath.
Common mistakes
- RushingLet each breath set the pace: in for cow, out for cat.
- Only moving the neckStart the movement from your tailbone and let it travel up to your head.
- Sitting back on the heelsKeep your hips over your knees the whole time.