ClapMove · clapmove.com
Exercise handout — move better, feel better.
Cat-Cow
Classic spine mobility exercise alternating between rounding and arching your back. Warms up the entire spine.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: Pad under knees
Dosage
2
Sets
10
Reps / Time
30 sec
Rest
slow and rhythmic
Tempo
Step-by-Step Guide
Set up
- Start on hands and knees
- Hands directly under shoulders
- Knees directly under hips
- Spine in neutral position
Step 1 of 6
Cat: Tuck chin and tailbone, round your back toward ceiling
Step 2 of 6
Push through hands and spread shoulder blades
Step 3 of 6
Feel the stretch in your entire back
Step 4 of 6
Cow: Lift head and tailbone, arch back gently
Step 5 of 6
Let belly drop but don't overarch low back
Step 6 of 6
Move smoothly between positions
Breathing
- Inhale into cow (arch)
- Exhale into cat (round)
Form Cues
- Move the whole spine
- Start the movement from your tailbone
- Breathe with the movement
- Smooth continuous motion
Common Mistakes to Avoid
- Moving too fast
- Only moving from one part of spine
- Overarching low back
- Holding breath
Safety Information
Very safe exercise. Modify wrist position if uncomfortable.
Progressions
Add pause at each end or focus on moving one vertebra at a time
Regressions
Reduce range of motion or do seated version
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.