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Cat-Cow

Alternating a rounded and arched back on all fours: it mobilises your whole spine and is perfect to start the day or warm up.

Also known as: cat-camel, cat cow stretch

Level: Beginner
Equipment: Bodyweight
Type: Compound

Movement

Muscles worked

Cat-Cow muscle map: lower back, abs, deep core and traps highlighted on the front and back of the body

How to do it

Get on all fours with hands under shoulders and knees under hips.
As you breathe in, let your belly drop and lift your gaze and tailbone (cow).
As you breathe out, round your back, push the floor away and tuck your chin (cat).
Alternate slowly with your breath.

Form cues

Move your spine one segment at a time.
Slow breathing sets the pace.
Don't force the end ranges.

Common mistakes

Moving only your neck: the motion runs through your whole spine.
Rushing: you lose the mobility benefit.
Bending your elbows: keep your arms straight.

Sets and reps

8-12 slow cycles, once or twice, as a warm-up or when you get up.

Variations

Same movement, different equipment. Pick based on what you have and what you want from cat-cow.

Cat stretch
Hold just the rounded-back position for a few seconds.
Bodyweight · Beginner
How to do it
1. Start on all fours, hands under shoulders and knees under hips.
2. Round your spine up toward the ceiling.
3. Tuck your chin toward your chest.
4. Hold for 20 to 30 seconds, breathing steadily.
Primary
Lower Back
Secondary
Rhomboids, Traps
Child's pose
Sitting back on your heels with arms forward: relaxes your back.
Bodyweight · Beginner
How to do it
1. Kneel and sit your hips back toward your heels.
2. Fold your torso forward over your thighs.
3. Reach both arms out long on the floor in front.
4. Hold for 20 to 30 seconds, breathing steadily.
Primary
Lower Back, Lats
Secondary
Traps
Bench child's pose
Elbows on a bench: stretches lats and shoulders.
Flat Bench · Beginner
How to do it
1. Kneel on the floor in front of a bench.
2. Extend both arms forward and rest them on the bench.
3. Sit your hips back toward your heels and let the chest sink.
4. Hold for 20 to 30 seconds, breathing steadily.
Primary
Lower Back, Lats
Thread the needle
Slide one arm under your body: upper-back rotation.
Bodyweight · Beginner
How to do it
1. Start on all fours with the hands under the shoulders and the knees under the hips.
2. Slide one arm underneath the body, palm facing up, until the shoulder and the side of the head rest on the mat.
3. Keep the hips stacked over the knees and walk the top hand forward or wrap it behind the back.
4. Hold the twist for the prescribed time, breathing into the upper back.
5. Press the top hand into the floor to come up and repeat on the other side.
Primary
Rear Delts, Traps
Secondary
Lower Back, Obliques
Thread the needle flow
Open and close your arm in a continuous flow.
Bodyweight · Beginner
How to do it
1. Start on all fours with the hands under the shoulders and the knees under the hips.
2. Slide one arm under the body until the shoulder approaches the mat.
3. Reverse the motion and open that arm up towards the ceiling, following the hand with the eyes.
4. Return through the centre and repeat for the desired number of repetitions.
5. Change sides and repeat.
Primary
Obliques, Traps
Secondary
Lower Back, Rear Delts