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Cat-Cow with Neck Focus

BeginnerMobilityTier T0
Cat-Cow with Neck Focus

Classic spinal mobility exercise with emphasis on controlled neck movement during transitions.

Targets: Neck (Cervical Spine)
Muscles: Deep Neck Flexors, Suboccipitals

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

30 sec

Rest

4-5 second transitions

Tempo

Step-by-Step Guide

Set up

  • Position on hands and knees
  • Hands under shoulders, knees under hips
  • Spine starts neutral
  1. Cat-Cow with Neck Focus - Step 1 of 5: Cow: Drop belly, lift tailbone, look up slightly

    Step 1 of 5

    Cow: Drop belly, lift tailbone, look up slightly

  2. Cat-Cow with Neck Focus - Step 2 of 5: Hold briefly

    Step 2 of 5

    Hold briefly

  3. Cat-Cow with Neck Focus - Step 3 of 5: Cat: Round spine, tuck tailbone, tuck chin

    Step 3 of 5

    Cat: Round spine, tuck tailbone, tuck chin

  4. Cat-Cow with Neck Focus - Step 4 of 5: Hold briefly

    Step 4 of 5

    Hold briefly

  5. Cat-Cow with Neck Focus - Step 5 of 5: Flow between positions with breath

    Step 5 of 5

    Flow between positions with breath

Breathing

  • Inhale into cow
  • Exhale into cat

Form Cues

  • Neck moves with spine
  • Gentle movements
  • No extreme positions
  • Breathe with movement

Common Mistakes to Avoid

  • Cranking neck back too far
  • Moving too fast
  • Forgetting neck position
  • Holding breath

Safety Information

Avoid extreme extension if causes dizziness. Keep movements gentle.

Progressions

Add pause in each position. Slower transitions.

Neck CARs (Controlled Articular Rotations)Intermediate

Regressions

Smaller movements. Skip looking up if dizzy.

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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.