One move

Segmental Cat-Cow

Mobility Full body

How to read ahead. Do to go one move at a time.

Classic cat-cow performed slowly, trying to move one vertebra at a time. Turns a simple mobility drill into precise spinal articulation practice.

Option. Move even slower and exaggerate the wave-like motion through the whole spine.

Show the steps

1
Start on hands and knees in neutral tabletop.
2
Begin the cow (extension) by gently tipping the tailbone up, then letting the wave travel up the spine until the head lifts last.
3
Reverse into cat (flexion) by tucking the tailbone and rounding one segment at a time toward the ceiling.
4
Move deliberately so you feel each part of the spine participating.
5
Keep the motion smooth and pain-free.
6
Continue for several slow cycles.