Cat-cow
General guidance. This page has not been reviewed by a qualified professional yet.
A gentle on-all-fours movement that alternates rounding and arching the spine to warm up the back.
How to do this exercise: Cat-cowSetup · movement · load
- Set your position
Place hands under shoulders and knees under hips.
- Make the movement
With your breath slowly alternate gentle rounding and arching without forcing end range.
- Breathe and control the pace
Breathe steadily, move slowly and seek only a gentle stretch. Do not bounce during holds; switch sides for one-sided exercises.
Do not throw your head back or move through pain.
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Mobility
- Difficulty
- Beginner
- Sides
- Both sides together
- How load is measured
- No external load
Main muscles
Lower back, Abs
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Start on hands and knees, with wrists under shoulders and knees under hips.
- Breathe in, lower your belly and lift your chest and tailbone slightly.
- Breathe out, round your back and tuck your chin and tailbone.
- Continue to move slowly between the two positions.
Common mistakes
- Moving too fast.
- Forcing the range of motion beyond what is comfortable.
- Holding the breath.
Safety notes
- Move only within a comfortable range.
- Stop if you feel sharp or radiating pain.