Cat–Cow Mobility
Alternating an arch and a round of the back on all fours, in time with your breathing.
How to do it
- Get on all fours with shoulders over wrists and knees under hips.
- Inhale, arch your back, draw your chest forward and up, and look slightly ahead.
- Exhale, round your back, pull your belly in and lower your head.
- Move smoothly, one vertebra at a time, without rushing.
- Keep your arms straight and firm, without bending the elbows.
- Do 8–10 reps, matching the movement to your breathing.
Key technique cue
On all fours, alternate arch and round with the breath.
Common mistakes
- ✕ Fast, sharp movements
- ✕ Arching only the lower back while the upper back stays still
- ✕ Bending the elbows and dumping weight onto the shoulders
- ✕ Holding your breath
Benefits
- ✓ Increases spinal mobility
- ✓ Helps loosen the back before training
- ✓ Teaches you to link movement with breathing
About the exercise
Cat–Cow is a gentle dynamic exercise for spinal mobility. On all fours, you alternately arch and round your back, moving with your breath. It involves the back extensors, the core and the neck and shoulder area. It suits beginners, warm-ups and easing the back after sitting.
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