Stretching

Cat-Cow exercise

Cat-Cow is a gentle yoga-inspired mobility exercise that improves spinal flexibility and relieves tension in the neck, shoulders, and back. It’s perfect for warm-ups, cool-downs, or mobility routines to enhance posture and core awareness.

Cat-Cow exercise demonstration

How to perform Cat-Cow

  1. Start on all fours with your wrists aligned under your shoulders and your knees under your hips.
  2. Inhale as you drop your belly toward the floor, lifting your head and tailbone upward into the Cow position.
  3. Pause briefly while keeping your shoulders relaxed and chest open.
  4. Exhale as you round your spine toward the ceiling, tucking your chin to your chest and drawing your navel inward into the Cat position.
  5. Move smoothly between Cat and Cow with your breath, focusing on full spinal movement and control.
  6. Repeat for 5–10 cycles, breathing deeply and maintaining steady rhythm.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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