mobility · none
Cat-Cow
The 60-second spinal reset that helps almost any stiff back.
2 × 10 reps 5 minrest 0s
Equipment
none
Rest
0s between sets
Primary muscles
spine, core
Also works
—
How to do it
- Start on hands and knees, shoulders over wrists, hips over knees.
- Cow: inhale, drop belly, lift chest and tailbone.
- Cat: exhale, round the spine, tuck chin and pelvis under.
- Move slowly, one breath per movement.
Form cues
- ✓Move segment by segment
- ✓Match breath to movement
- ✓Full range top to bottom
Common mistakes
- ✗Rushing
- ✗Only moving the lower back
Progressions
- Cat-cow → thread the needle → cat-cow + hip circles