Strength
Cat-Cow
A controlled, rhythmic mobility sequence designed to improve spinal flexibility and core coordination.
How to perform.
Follow the sequence — setup is half the lift.
Begin on the floor in a quadruped position with your hands directly under your shoulders and your knees under your hips.
Inhale deeply while dropping your belly toward the floor, arching your back, and tilting your head and tailbone upward.
Hold the arched position for a brief second to maximize the stretch through your anterior torso.
Exhale slowly while pulling your navel toward your spine and rounding your back toward the ceiling like a stretching cat.
Tuck your chin toward your chest and allow your tailbone to curve downward to complete the spinal flexion.
Repeat the transition between these two positions fluidly, matching each movement to the rhythm of your breath.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Bending the elbows instead of keeping the arms straight throughout the movement
- Moving too quickly and losing the mind-muscle connection with the vertebrae
- Putting excessive pressure on the wrists instead of distributing weight through the fingers
- Forcing the neck into extreme extension rather than following a natural curve
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.