More spinal mobility is something that everyone might use in their lives. There’s just one technique you can perform to feel fantastic about your back in a pinch, so you don’t need a long, drawn-out program for this. The cat-cow is a simple, on-the-spot, all-fours back stretch practice that combines movements from the cat and the cow.
You’ll be well on your way to a healthier spine for your next workout or just getting by once you understand its small nuances. There is absolutely no need to speed your movements during the cat-cow exercise because it is not a rep-based workout. You want to move slowly and deliberately, concentrating on the protraction and retraction of your spine. Additionally, you can safely curve your back when in cat cow as you’re not moving any weight.
How to Do the Cat-Cow
- Place your hands, knees, and feet on the ground to form a tabletop position. Raise your shoulders above your wrists. Your hips and knees are not quite the same width.
- As much as you can, round your back, spread your shoulder blades, and bend your neck as far as you can.
- Look up and start slowly arching your back. Take two to three seconds to lengthen your spine as far as possible while tensing your shoulder blades.
- Keep switching between flexion and extension, completing one rep every two to three seconds.
Benefits of the Cat-Cow
This exercise is quite helpful because it serves as a gentle reminder that our vertebrae are capable of autonomous mobility and that movement is not limited to the waist. You might concentrate on spreading your shoulder blades as widely as possible while in the cat-cow position. Then, tighten the muscles in your shoulder blades as you arch your back.
“We can literally feel the length of our spine at any one time in this way.” “As you do this more and more, you’ll have better movement and become more conscious of your spine.”
Common Cat-Cow Mistakes
The biggest mistake you can make when doing the cat-cow is to go through the exercise too quickly, which will prevent you from fully using the range of motion in your spine. To be able to create mobility throughout your spine and shoulder blades, really focus on taking your time on both ends.
How to Incorporate the Cow into Your Exercises
The cat-cow is a great warm-up exercise before a workout or a simple morning wake-me-up. There’s truly never a bad moment to practice it. Again, there’s no need to rush these repetitions, so consider completing three or four sets of 40 seconds on, 20 off.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.