Cat-Cow

The Cat-Cow is a beginner-level mobility exercise that targets spine, core and supports shoulders.

• Builds strength and control in spine, core.
• Trains a fundamental mobility movement pattern used in daily life.

1. 1

   Set up for the Cat-Cow: {setup}.

2. 2

   Move slowly through the range of motion, stopping at a gentle stretch.

3. 3

   Hold the end position briefly while breathing deeply.

4. 4

   Return to the start and repeat on both sides where applicable.

• Breathing into the stretch helps the body release.
• Consistency beats intensity for mobility.

• Bouncing into the stretch.
• Pushing into sharp pain.

• Never force a joint beyond its comfortable range.
• Ease off if you feel nerve pain or sharp pinching.

Shorten the range or use support.

1. 1.Hold longer or add slight resistance.
2. 2.Move through a larger range as it opens up.

General guidance — adjust based on your experience and goals.