Do cat-cow
Slowly round and arch your back on hands and knees to move your whole spine.
- How often
- Daily
- Time
- 2 min
- Recommended for
- 11 factors
How to do it
- Start on your hands and knees, hands under your shoulders and knees under your hips.
- Cow: breathe in as you let your belly sink toward the floor and lift your chest and gaze slightly.
- Cat: breathe out as you round your back toward the ceiling, tuck your chin and draw your belly in.
- Move slowly between the two, matching each movement to a breath.
- Repeat 10 times.
Why it helps
Long hours in one position, sitting or standing, leave the spine stiff. Cat-cow takes the back gently through bending and arching, which may help ease stiffness and is a common part of stretching routines for back discomfort.
Be careful
Keep the movement within a comfortable range. Pad your knees if needed. Stop if you feel sharp pain or pain that runs down a leg, and see a doctor or physical therapist if back pain persists.
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