Mobility and stretches

Cat–cow

Muscles worked: Spinal mobility · breathing

How to do it

1. Set up. Start on hands and knees with shoulders over wrists and hips over knees. Keep your neck long and start with your back flat and relaxed.
2. Move. Round your back up towards the ceiling and let your head drop for cat (left), then let your stomach sink and lift your chest into a small arch for cow (right). Move slowly with your breathing; do not fling your head back.
3. Finish. Come back to a flat back. Keep the range comfortable and stop if you feel sharp pain or anything unusual.

Form cues

• Start on all fours: hands under shoulders, knees under hips.
• Breathe in as you let your stomach drop and lift your chest and tailbone (cow).
• Breathe out as you round your back, tuck your tailbone and let your head drop (cat).
• Move slowly, one part of your spine at a time if you can.
• Only go as far as is comfortable each way.

Muscles worked

Cat-cow is a spinal mobility move. It takes your whole back through gentle rounding and arching, with your stomach and back muscles working lightly.

Easier and harder versions

Easier

• Seated cat-cow on a chair, with your hands on your knees.
• Smaller movements, staying in the middle of your range.

Harder

• Add a slow pause at each end.
• Link it into child’s pose, sitting back between rounds.

Common mistakes

• Rushing it.
• Moving only your neck.
• Locking your elbows hard.
• Forcing the arch in your lower back.

Where it appears in the member plans

Beginner Reset, Strength Builder and both 12-Week Home Plans use 8 slow reps on the walk and mobility day. Mobility + Core uses 2 rounds of 8 in two sessions.

Cat–cow questions