Cat-Cow
thoracic exercises Global spinal mobility
Dynamic spinal mobility drill to improve segmental control and awareness.
Execution
- Quadruped with hands under shoulders and knees under hips
- COW: Inhale and extend the spine, gaze slightly up
- CAT: Exhale and flex the spine, tuck the chin
- Move slowly through the entire spine
- 3 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
- Basic -> Thoracic emphasis -> Add rotations -> Quadruped rocks
Related Patterns
- cervical rotation restriction
- thoracic kyphosis
- thoracic rotation restriction
- lumbar hyperlordosis
- posterior pelvic tilt
- loss of lumbar extension