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Cat-Cow with Shoulder Focus

BeginnerMobilityTier T1
Cat-Cow with Shoulder Focus

Classic cat-cow movement with extra focus on shoulder blade movement and chest opening.

Targets: Shoulder
Muscles: Serratus Anterior, Lower Trapezius, Middle Trapezius

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

10

Reps / Time

20 sec

Rest

3-4 seconds each position

Tempo

Step-by-Step Guide

Set up

  • Get on hands and knees
  • Hands under shoulders, knees under hips
  • Start with a flat back
  1. Cat-Cow with Shoulder Focus - Step 1 of 5: Arch your back and lift your head (cow pose)

    Step 1 of 5

    Arch your back and lift your head (cow pose)

  2. Cat-Cow with Shoulder Focus - Step 2 of 5: Open your chest and squeeze shoulder blades together

    Step 2 of 5

    Open your chest and squeeze shoulder blades together

  3. Cat-Cow with Shoulder Focus - Step 3 of 5: Then round your back and tuck your chin (cat pose)

    Step 3 of 5

    Then round your back and tuck your chin (cat pose)

  4. Cat-Cow with Shoulder Focus - Step 4 of 5: Push the floor away and spread shoulder blades apart

    Step 4 of 5

    Push the floor away and spread shoulder blades apart

  5. Cat-Cow with Shoulder Focus - Step 5 of 5: Flow smoothly between positions

    Step 5 of 5

    Flow smoothly between positions

Breathing

  • Breathe in for cow
  • Breathe out for cat

Form Cues

  • Feel shoulder blades squeeze in cow
  • Feel them spread apart in cat
  • Move with your breath
  • Keep movements slow

Common Mistakes to Avoid

  • Moving too fast
  • Not using full range
  • Holding breath
  • Only moving the low back

Safety Information

Safe for most people. Great warm-up for shoulders and spine.

Progressions

Pause longer in each position or add holds

Regressions

Make smaller movements if needed

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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.