Cat-Cow Stretch
Step 1 - Start on hands and knees with wrists under shoulders, knees under hips
Step 2 - Arch your back, lifting chest and tailbone up (cow position)
Step 3 - Round your spine, tucking your chin to your chest and tailbone under (cat position)
Step 4 - Flow smoothly between positions with your breathing
Recommended Sets & Time:
Beginner: 1-2 sets of 8-10 movements, 30 seconds rest
Intermediate: 2 sets of 10-12 movements, 20 seconds rest
Advanced: 2-3 sets of 12-15 movements, 15 seconds rest
What to Focus On:
Spinal mobility - You should feel your entire spine moving from your neck to your tailbone
Breathing coordination - Inhale as you arch (cow), exhale as you round (cat)
Smooth transitions - Flow between positions slowly and controlled, not rushed
Full range motion - Get the maximum arch and maximum rounding your spine allows
Modifications:
Easier: Perform the movement while seated in a chair, focusing on the upper back only
Harder: Hold each position for 3-5 seconds before transitioning to the next
