Cat Cow


Cat cow is a weight-bearing exercise that promotes spinal mobility, shoulder and wrist strength, and good posture.

Set up

Begin on hands and knees with a neutral spine, meaning your spine is parallel to the floor.


Inhale as you extend your spine, lifting your head and sit bones towards the ceiling as you allow your belly to sink towards the floor. Hold for a couple seconds. Then exhale as you gently reverse the curve of your spine, rounding it towards the ceiling as you lower your head. Be aware that excessive flexion is not good for anyone with osteoporosis, so keep the rounding of the spine minimal. Continue to flow between these two positions slowly, allowing your breath to guide the movement.


  • Do not round your spine excessively.
  • Do not bend your elbows or shift your weight forwards or backwards.
  • Movement should be gentle and subtle, not extreme at either end.
  • Stay in a pain-free range of movement.
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