Mobility, warm-up & recovery · Joint mobility · Beginner · ~1 min

Cat-cow mobility

Gentle spinal flexion and extension. It loosens the back after long sessions.

▶ How to Stretch for Back Pain 2: Cat Cow Stretch — Howcast (YouTube)

More videos: Cat Cow (California Department of Public Health) · Do This 1 Stretch Daily to Improve Back Mobility (Cat Cow Explained) (Doctor O'Donovan)

Starting position

Hands and knees, hands under shoulders, knees under hips.

How to do it

1. Round your back up toward the ceiling, chin to chest.
2. Then let the belly sink and look slightly forward.
3. Move slowly within a comfortable range.

Technique cues

• Segment by segment
• Comfortable range

Common mistakes

• Forcing range
• Rushing

Easier

Smaller movement.

Harder

Add side bends (wag the tail).

Safety

• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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