Cat and cow
Also called cat-cow, spine rolls on all fours
- Works
- Middle of the back and spine · thoracic spine and its muscles
- Lower back · erector spinae
- Neck · deep neck flexors and upper trapezius
- Needs
- No equipment
Setup
Kneel on all fours with hands under shoulders and knees under hips.
Steps
- Round your back up toward the ceiling and let your head hang.
- Then let your stomach sink, lift your chest and look forward.
- Move slowly between the two. Each round counts as one rep.
Breathing
Breathe out as your back rounds. Breathe in as your chest lifts.
Where you feel it
Movement along your whole spine.
Common mistakes
- Moving only the lower back.
- Rushing.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.