Mobility and Flexibility · Beginner · Exercise 1/3
Cat-Cow
Primary: Spine · Secondary: Core · No Equipment
Before you start: train within your abilities, warm up, and stop if you feel pain or concerning symptoms. Use the easier variations whenever needed.
Technique
- 1. Set up in a stable starting position.
- 2. Brace your core and control the movement.
- 3. Move through a full, pain-free range.
- 4. Return slowly to the start.
Common mistakes
- • Rushing the reps
- • Losing a neutral spine
- • Holding your breath
Prescription
- • 2 sets × 8
- • Rest 15s between sets
Variations
- • Easier: Reduce range of motion or load
- • Advanced: Add a slow 3-second lowering phase
Playlist