Cat Cow
10 reps
Round your spine up on the inhale, then drop your belly and arch on the exhale.
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LOWER BACK
Cat Cow
A gentle spinal flow that moves between rounding and arching the back to loosen the whole spine and switch on the deep core muscles. Cycling through the two shapes improves mobility and control from the neck to the tailbone. It works well as a warm-up before heavier back training or as an easy way to relieve stiffness.
How to do it
- 1
Get on all fours with your hands under your shoulders and knees under your hips.
- 2
Breathe in through your nose while drawing your navel up and rounding your back toward the ceiling.
- 3
Breathe out through your mouth as you reverse the shape, dropping your belly and arching your back.
- 4
Flow smoothly between the two positions, matching the movement to your breath.
- 5
Keep your arms straight and your hands planted throughout.