Cat-cow
Cat-cow is a mobility – spinal flexion and extension exercise involving Erector spinae, Core muscles. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Erector spinae, Core muscles
- Secondary muscles
- Rectus abdominis, Transversus abdominis, Serratus anterior
- Exercise type
- Mobility – spinal flexion and extension
Exercise technique
- Position
Place your hands under your shoulders and knees under your hips.
- Support
Spread your fingers and press your whole palms into the floor.
- Round
Exhale, tuck your tailbone and round your back toward the ceiling.
- Head position
Bring your chin toward your chest without compressing your neck.
- Extend
Inhale, move your breastbone forward and tilt your pelvis forward.
- Distribution
Spread the movement throughout your back instead of concentrating it in your lower back.
- Transition
Move slowly between the two ends of a comfortable range.
Key technique points
- Keep your elbows extended.
- Keep your knees in place.
- Push the area between your shoulder blades toward the ceiling.
- Coordinate your head with your torso’s movement.
- Do not force a deeper lower-back arch.
- Match the rounding phase to your exhalation.
Common mistakes
Bending the elbows
Do not rise and lower with your arms instead of moving your spine.
Throwing the neck back
Do not force your gaze toward the ceiling and compress the back of your neck.
Moving only the lower back
Do not overwork one region while leaving the thoracic spine uninvolved.
Shifting the hips backward
Do not move your pelvis away from above your knees and enter child’s pose.
Swinging quickly
Do not crash into the end positions without control.
Holding the breath
Do not stiffen the gentle spinal movement by holding your breath.
Frequently asked questions
Cat-cow: why is “Bending the elbows” a mistake?
Do not rise and lower with your arms instead of moving your spine.
Cat-cow: why is “Throwing the neck back” a mistake?
Do not force your gaze toward the ceiling and compress the back of your neck.
Cat-cow: why is “Moving only the lower back” a mistake?
Do not overwork one region while leaving the thoracic spine uninvolved.
Cat-cow: why is “Shifting the hips backward” a mistake?
Do not move your pelvis away from above your knees and enter child’s pose.
Cat-cow: why is “Swinging quickly” a mistake?
Do not crash into the end positions without control.
Cat-cow: why is “Holding the breath” a mistake?
Do not stiffen the gentle spinal movement by holding your breath.
What should I focus on when doing Cat-cow?
Keep your elbows extended. Keep your knees in place. Push the area between your shoulder blades toward the ceiling. Coordinate your head with your torso’s movement. Do not force a deeper lower-back arch. Match the rounding phase to your exhalation.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.