Cat-Cow Mobility for Spinal Health
Cat-Cow Mobility for Spinal Health
Your spine is designed to move through multiple directions, and maintaining that mobility is an important part of keeping your back and neck moving well. When the spine becomes stiff—especially through the mid and lower back—it can cause other areas of the body to compensate and may make everyday movements feel more restricted.
Cat-Cow is a simple and effective movement for improving spinal mobility because it gently moves the spine through flexion and extension while encouraging you to coordinate movement with your breathing. It can help loosen up the back, improve body awareness, and prepare the spine for movement before activity. It’s a great exercise to incorporate into your daily mobility routine, especially if you spend a lot of time sitting, driving, or working at a desk.
What it works
Spine
Thoracic spine
Lumbar spine
Cervical spine
Other areas
Shoulders and upper back
Pelvis and hips
Core muscles, depending on how you perform the movement
How to do it
Start on your hands and knees with your hands directly underneath your shoulders and your knees underneath your hips.
Begin in a neutral position with your spine relaxed and your head in line with your spine.
Slowly arch your back, allowing your chest to move forward and your pelvis to tilt backward. Gently lift your head without forcing your neck into extension.
Pause briefly, then slowly reverse the movement.
Round your spine toward the ceiling, drawing your belly button toward your spine and allowing your pelvis to tuck underneath you.
Gently bring your chin toward your chest as the rest of your spine rounds.
Continue moving slowly between the two positions, focusing on moving one section of your spine at a time rather than rushing through the movement.
Perform 8–12 slow repetitions, breathing steadily throughout.
The goal is not to force your spine into its maximum range of motion. Focus on smooth, controlled movement and try to move through as much of your spine as comfortably possible. If one area feels particularly stiff, spend a little extra time there rather than forcing the movement.
