All about the Cat Cow
(Pilates)
BENEFITS & MUSCLES WORKED: Lower Back, Neck, Shoulders, Spine, Flexibility, Stress Relief
Watch: my Cat Cow video
START POSITION: Get on your hands and knees and straighten your arms with your hands placed directly under your shoulders. Initially, before moving, your arms should be vertical. Your hands should be slightly wider than shoulder-width apart, with palms flat on the floor and fingers splayed. Keep your feet apart, and your knees should be about shoulder-width apart. Note the position of the feet, pointing backwards and upside down. You should feel balanced, comfortable, and stable before commencing the exercise.
NOTES: Difficulty Rating: 30%
From the start position, push back gently with your hands, allowing your arms and thighs to lean backward from a vertical position. As you do this, stick up your bum, tuck in your belly, and tilt your head (neck) upwards to balance the spinal curvature. As you do all that, remember to breathe in deeply. At the top, pause for several seconds before returning to the start position.
Continue rocking forward on your arms and knees, dipping your head and neck down, squeezing your Glutes, and arching your back upwards. Breathe out (lots) as you do this part, and then pause again for a few seconds. Then, begin rocking backward and forward between these positions. Focus on breathing, and do not allow your knees and hands to slide or move.
Learn more about the Cat Cow stretch with these high-quality video tutorials:
How to do Cat Cow Pose Tutorial for Beginners (Technique Walkthrough)
Cat And Cow Stretch – Best Stretch For Your Back Pain
How to perform a cat cow stretch for back pain
Some great lower back strengthening exercises to complement the Cat Cow:
