Smart Workout Diary

Cat-Cow

Cat-Cow is a gentle spinal mobility exercise performed on hands and knees, alternating between rounding and extending the back. It mobilizes the spine while involving the abdominals, back, shoulders, and hips. It can support warm-ups, posture awareness, and relaxed movement practice.

Demonstration

Cat-Cow — demonstration 1
Cat-Cow — demonstration 2

Instructions

  1. Start on your hands and knees, with your hands under your shoulders and your knees under your hips.
  2. Keep your arms straight but not locked, spread your fingers, and begin with your spine in a neutral position.
  3. Exhale as you press the floor away, draw your abdomen in, tuck your tailbone, and gently round your back toward the ceiling for the Cat position.
  4. Inhale as you tilt your tailbone upward, let your abdomen soften, and lengthen your chest forward to create a comfortable arch for the Cow position.
  5. Move slowly between the two positions, letting the motion travel through the whole spine while keeping your shoulders away from your ears.
  6. Use a pain-free range of motion and stop or reduce the movement if you feel sharp pain or discomfort.
Muscle Group
Back
Other Muscle Groups
Abs
Type
Stretching
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Coordinate breath and movement: exhale into the rounded Cat position and inhale into the extended Cow position.
  2. Move from your pelvis and rib cage instead of forcing the movement only through your neck or lower back.
  3. Keep pressure spread through both hands; avoid collapsing between the shoulder blades.
  4. Use slow, smooth repetitions rather than pushing to the largest possible arch or round.
Exercise library