Cat-Cow
Cat-cow is one of the most studied spinal mobility movements. It produces full lumbar flexion-extension range and is effective at reducing morning stiffness in chronic low-back pain populations, particularly when done within the first 10 minutes of waking.
Illustration · follow the steps below for the actual technique
How to do it
- 1
Start on hands and knees, wrists under shoulders, knees under hips
Tabletop
- 2
Inhale: drop your belly, lift your tailbone and chest (cow)
Inhale arch
- 3
Exhale: round your spine, tuck your tailbone, drop your head (cat)
Exhale round
- 4
Move slowly, one breath per movement
Breath drives movement
- 5
Continue for 45 seconds, finding the full range
Find your range
The evidence
Cat-cow is one of the most studied spinal mobility movements. It produces full lumbar flexion-extension range and is effective at reducing morning stiffness in chronic low-back pain populations, particularly when done within the first 10 minutes of waking.
Citation: Sorosky S, Stilp S, Akuthota V (2008). Yoga and pilates in the management of low back pain. Current Reviews in Musculoskeletal Medicine