Cat-cow stretch
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Muscles worked
- High load
- Spine
- Low load
- Core and Lower back
Not shown on the map: Spine
Primary muscles
Spine
Secondary muscles
How to do it
Start on all fours with the hands under the shoulders and the knees under the hips. Exhale and round the spine one vertebra at a time, tucking the chin and pelvis; inhale and reverse into a gentle extension, opening the chest. Sync the movement with the breath and keep it slow and comfortable — this is a mobility drill, not a stretch to force.
Form cues
- Move one vertebra at a time
- Sync with the breath
Safety
Talk to a professional before this exercise if you have any of the following:
WristKnee
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.