mobility pattern · low impact
Cat-cow
Spine · Torso
Equipmentnone
Positionfloor
Spacesmall
Levelbeginner · returning · intermediate
Set up and move
- Begin on hands and knees in a comfortable position.
- Exhale and gently round your back.
- Inhale and slowly move through neutral into a comfortable opposite direction.
Three useful cues
- Move one section at a time
- Stay comfortable
- Follow the breath
Breathing: Keep breathing continuously. Exhale through the main effort of strength movements; for mobility, use slow, easy breaths and never force the range.
Common misses
- Forcing the end range
- Moving only the neck
Make it easier
Reduce the demand.
Perform a small seated pelvic tilt instead.
Make it harder
Add one challenge.
Slow the movement and pause in the middle.
When to choose something else
A variation is not a test of toughness.
Skip this movement if it causes sharp pain, dizziness, or symptoms that feel unusual for you. Movement pages provide general technique education and do not determine whether an exercise is appropriate for an injury or health condition.