Cat-Cow

On all fours, alternate rounding and arching your spine to wake up the range of motion of your back and spine in this dynamic warm-up.

Stretching · Recommended Sets: 2 sets x 10 reps · Erector Spinae, Upper Abs, Mid-Back (Rhomboids), Traps

Cat-Cow — Points to Check Today

  • Go slowly with the breath — Matching breath to movement lets the spine move smoothly, segment by segment. (Flapping the back quickly while holding your breath)
  • Distribute weight evenly on wrists and knees — Leaning to one side strains the wrist joints. (Shifting forward onto the torso so all the weight lands on the wrists)
  • Let the neck follow the spine's flow — Cranking the neck separately from the spine strains it. (Snapping the neck up or down opposite to the back)

Cat-Cow — How to Do It / If You're New

  1. Get on all fours with hands under your shoulders and knees under your hips.
  2. Exhale, draw your belly up, and round your back toward the ceiling (cat).
  3. Inhale, drop your belly, and lift your chest and tailbone to hollow your back (cow).
  4. Alternate slowly between the two positions in time with your breath.