Stretch

Cat-Cow

Alternating between arching and rounding your spine on all fours is the gentlest way to wake up a stiff back - no strength required, just movement and breath. It's the ideal first movement of the morning and a smart warm-up before anything heavier.

BeginnerNo equipment~2 min

Demonstration

Hold

30s

Best for

MorningPost-deskPre-workout

How to do it

  1. 1

    Start on all fours with hands under shoulders and knees under hips.

  2. 2

    Inhale into cow: drop your belly, lift your chest and tailbone, gaze slightly up.

  3. 3

    Exhale into cat: press the floor away, round your spine to the ceiling, tuck your chin and tailbone.

  4. 4

    Flow slowly between the two positions, one breath per shape.

  5. 5

    Pause briefly at the end of each position rather than rushing through the middle.

  6. 6

    Continue for 45-60 seconds total.

Common mistakes

  • Moving fast and skipping the end ranges where the benefit lives
  • Hinging only at the neck and lower back instead of moving the whole spine
  • Holding the breath instead of syncing movement to it

Dad tips

  • Think of moving one vertebra at a time, like a wave along your spine.