Description:
The cat-cow stretch flows between rounding and arching the spine on all fours, gently mobilizing the whole back.
Muscles Stretched:
- Erector Spinae
- Rhomboids
- Abdominals
How To Perform:
- Start on your hands and knees with a neutral spine.
- Round your back toward the ceiling and tuck your chin for the cat position.
- Then drop your belly and lift your chest and head for the cow position.
- Move slowly between the two positions with your breath.
- Continue for several smooth repetitions.
Benefits:
- Relieves tightness in the targeted muscles.
- Improves flexibility and range of motion.
- Supports better posture.
- Helps the muscles recover between sessions.
Tips:
- Hold each stretch for 20 to 30 seconds.
- Breathe slowly and relax into the stretch.
- Stretch to mild tension, never to pain.
- Hold the position steady rather than bouncing.