Mobility and stretches
Cat-cow stretch
- Kit
- No kit
- Works
- spinal erectors · abs
- Also
- front delts · hip flexors · neck
Cat-cow is a slow spinal flexion and extension drill done on all fours. You alternate between rounding the back and letting it sag, moving one segment at a time to warm the spine and loosen the muscles around it. It suits the start of a session before anything loaded, and the end of one when your back feels stiff from sitting or training.
Form
How to do cat-cow stretch
- 1Kneel on all fours with hands under your shoulders, knees under your hips, and shins parallel. Set your back flat and long to begin.
- 2Breathe out and round your spine towards the ceiling, pushing the floor away, tucking your tailbone and letting your head drop between your arms.
- 3Breathe in and reverse it: lift your chest and tailbone, let your belly sink, and look slightly forward without cramming your neck back.
- 4Move slowly and continuously, spending the whole breath on each direction rather than snapping between the two ends.
- 5Keep your elbows soft and your weight even between both hands throughout the effort. Finish back at a flat, neutral spine.
Watch for
Common mistakes
Rushing through both positions so the spine barely moves.
Fix: Tie each direction to one full breath and let the movement take as long as the breath does.
Throwing the head back hard in the cow position.
Fix: Lengthen the back of your neck and lift only until your gaze is a little ahead of your hands.
Moving only at the lower back while the ribcage stays locked.
Fix: Start the round at the tailbone and travel up through the mid back, thinking about spreading the shoulder blades.
Variations
Easier and harder
Sessions