Cat-Cow
Dynamic spinal mobility drill to improve segmental control and awareness.
thoracic exercises Global spinal mobilityExecution
- 1Quadruped with hands under shoulders and knees under hips
- 2COW: Inhale and extend the spine, gaze slightly up
- 3CAT: Exhale and flex the spine, tuck the chin
- 4Move slowly through the entire spine
- 53 sets x 10 reps
Cues
- Move from cervical to lumbar
- Coordinate breath with movement
- Slow and controlled
Common Errors
- Only moving the low back
- Moving too fast
- Poor breathing coordination
Progressions
- 1Basic -> Thoracic emphasis -> Add rotations -> Quadruped rocks
Related Patterns
cervical rotation restrictionthoracic kyphosisthoracic rotation restrictionlumbar hyperlordosisposterior pelvic tiltloss of lumbar extension
