Demo & instructions
Cat-Cow
Also known as: Cat-Camel, Spinal Wave on All Fours
Instructions
A gentle all-fours drill that rounds and then arches your spine one segment at a time. A calm way to start a session and get your back moving through a comfortable range.
- Movement
- Mobility
- Type
- Compound
- Level
- Beginner
- Typical range
- 6–12 reps
Setup
- 1Kneel on all fours with hands under your shoulders and knees under your hips.
- 2Spread your fingers and let your spine rest in its natural, neutral shape.
Execution
- 1Press the floor away and slowly round your back toward the ceiling, letting your head and tailbone drop.
- 2Pause briefly at the top of the rounded shape.
- 3Reverse the movement: let your chest sink between your arms and lift your tailbone and gaze slightly.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
