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Segmental Cat-Cow

IntermediateMobilityTier T2

A more controlled version of cat-cow where you move one vertebra at a time. Develops fine motor control of your spine.

Targets: Thoracic 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

Dosage

2

Sets

6

Reps / Time

30 sec

Rest

very slow

Tempo

Step-by-Step Guide

Set up

  • Start on hands and knees
  • Hands under shoulders, knees under hips
  • Spine in neutral position
  • Focus your attention on your spine

  1. No image for this step. Follow the written instruction.

    Step 1 of 7

    Start by tucking just your tailbone

  2. No image for this step. Follow the written instruction.

    Step 2 of 7

    Let the curve travel up one segment at a time

  3. No image for this step. Follow the written instruction.

    Step 3 of 7

    Feel each vertebra move sequentially

  4. No image for this step. Follow the written instruction.

    Step 4 of 7

    Continue until your head drops last

  5. No image for this step. Follow the written instruction.

    Step 5 of 7

    Reverse: start lifting tailbone first

  6. No image for this step. Follow the written instruction.

    Step 6 of 7

    Let the arch travel up one segment at a time

  7. No image for this step. Follow the written instruction.

    Step 7 of 7

    Head lifts last

Breathing

  • Breathe naturally
  • Don't hold your breath

Form Cues

  • Think of your spine as a chain
  • Move one link at a time
  • Slow is better
  • Feel each segment move

Common Mistakes to Avoid

  • Moving too fast
  • Moving whole spine at once
  • Skipping segments
  • Not focusing attention

Safety Information

Safe exercise requiring patience and body awareness.

Progressions

Try to isolate just mid-back segments

Regressions

Do regular cat-cow first until comfortable

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.