Cat-Cow
Cat-Cow
Muscle Group(s) Stretched: Back
Ranges of Motion Trained: Back extension, back flexion
Type of Stretch: Active Dynamic
Difficulty: All-Levels
Suggested Prerequisites: none
This is a super common dynamic back stretch that many students are familiar with from yoga. First you round your back like an angry cat, then you arch your back like a skinny cow. Other naming variations include “happy dog - sad dog” (referring to the position of your “tail” either being lifted and happy, or tucked and sad), and “one hump camel - two hump camel” (referring to “one hump” when your round your back, and “two humps” of your head and butt when you arch).
There are many different ways to do cat-cow (I even wrote a blog post with a bunch of variations I enjoy), including different ways to engage your muscles within the same exercise. This version I offer here isn’t necessarily the “best” way or the “right” way to cat-cow, but it’s a variation that includes some shoulder engagement that I find a fun challenge!
How To
Step 1
Start in a tabletop position on hands and knees. If it’s uncomfortable having your palms flat on the floor, you can totally do this on two fists with your knuckles on the floor.
Step 2
Round your back by actively pressing your hands into the floor. Tuck your tailbone, suck your belly button in, lift your chest, and tuck the crown of your head down to the floor. Keep pushing your hands into the floor and feel your shoulder blades slide towards the sides of your ribs - you may even feel a stretch in the muscles between your shoulder blades. Hold for just a moment.
Step 3
Then arch your back as you drop your belly to the floor, lifting your tailbone, lifting the crown of your head. OPTIONAL shoulder engagement: squeeze your shoulder blades together towards your spine, and then try to pull the bottom of your shoulder blades down towards your hips. Hold your arched back position for a moment.
Repeat, arching then rounding, for 5-10 reps total.
Modifications
Need to make it easier?
Keep it small.
Ignore the shoulder engagement. Forget about what your shoulders/arms/hands are doing, and just think about arching and rounding your back.
Want to make it harder?
Lower down onto your forearms so your shoulders are lower than your hips.
Related Content
Flexopedia: Disco Cow
Blog Post: 6 Cat-Cow Variations for Spinal and Shoulder Mobility
Blog Post: Why Your Upper Back Sucks at Backbending (and How to Make it Suck Less)
