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Cat Cow

Arch and round the back on all fours, in time with your breathing. The single kindest thing you can do for a back that has been in a chair all day.

Level Beginner
Equipment None
Sets and reps 2 sets x 10 slow
Works on Whole spine

How to do it

  1. Get on all fours with hands under shoulders and knees under hips.
  2. Breathe in and drop your belly, lifting the chest and tailbone - that is cow.
  3. Breathe out and round the back up, tucking the chin and tailbone - that is cat.
  4. Move slowly, one full breath per position.

Common mistakes

  • × Moving faster than your breathing.
  • × Only moving the lower back - let the whole spine take part.
  • × Locking the elbows hard.
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One thing that matters

Do ten of these first thing in the morning. It costs one minute and changes how the day feels.

How much

Sets and reps for Cat Cow

Where you are Aim for
Just starting 2 sets x 8 slow
The standard 2 sets x 10 slow
Once it is easy 2 sets x 15 very slow
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Breathing

In as the back drops and the chest opens, out as it rounds. The breath drives the movement here.

Questions

Cat Cow, answered

Is cat cow a stretch or a warm-up?

A warm-up, mostly. It moves the spine through flexion and extension rather than holding one position, which makes it a good thing to do before training as well as after.

How slow should it be?

Slower than feels natural - about three seconds each way. Rushing it turns a spinal mobility drill into a rocking motion.

Is it safe with back pain?

It is one of the gentlest spinal movements there is and is commonly used in rehab, but back pain has many causes. Get yours looked at rather than self-treating it.

One exercise is never the whole story

Which day to do Cat Cow, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.

Build My Free Plan
Stretching

You can also try

🧘 Beginner

Hamstring Stretch

Back of the thigh

Sitting all day tightens the back of your thighs. This is what opens them up again.

2 x 30 sec each leg →
🧘 Beginner

Cobra Stretch

Abs, lower back

Essential after any ab work. It also gives your lower back some relief.

2 x 20-30 sec →
🧘 Beginner

Child's Pose

Lower back, shoulders

The very last thing you do. It cools you down and opens up your lower back.

1 x 60 sec →
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This is general information, not medical advice

Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.

Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.

More about where these numbers come from is on the about page.