Cat-cow: how to do it and what it works

Alternating spinal flexion and extension on all fours.

Main muscles: Erector spinae
Secondary muscles: Rectus abdominis
Equipment: Bodyweight

Image: start and end of the movement.

How to do it

Cat-cow

Spinal mobility on all fours that alternates flexion and extension one vertebra at a time.

Form. On all fours with your hands under your shoulders and knees under your hips, round your back drawing your navel in and then extend it bringing your chest forward; follow with your breathing.

Common mistake. Moving only from the neck, forcing lower-back extension, or going fast without feeling each part of the back.

Erector spinae · Bodyweight

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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Cat-cow: how to do it and what it works

How to do it

Cat-cow

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