Cat-Cow
These notes combine advice from 5 reviewed passages across 5 workouts.
Overview
Section titled “Overview”Cat-Cow is used as a warm-up-like spinal mobility movement. The cat movement can also serve as a shoulder stretch, while crosswise stretching provides another option for the shoulders. [3] [4]
Spinal motion and breathing
Section titled “Spinal motion and breathing”Let the spine drive the inward-and-upward action instead of creating the movement through the shoulder blades. Exhale while lifting upward and inhale during the inward phase. [4]
Circular variation
Section titled “Circular variation”Begin the circular variation with a deep breath. Keep the shoulders still while drawing ten circles in each direction, reaching the available range both upward and downward. [5]
Chest-to-floor cat variation
Section titled “Chest-to-floor cat variation”In the chest-to-floor drill called cat, extend as far as possible and lower slowly while keeping the arms straight and the elbows firm. Try to bring the chest to the floor. When this drill is paired with downward-facing dog, look forward as the chest descends. [1] [2]
Sources
Section titled “Sources”1. 2024-03-07, 5411.6-5434.5s
Workout: workout:2024-03-07
Passage: passage:2024-03-07:001655-001661
2. 2024-07-03, 3058.7-3078.3s
Workout: workout:2024-07-03
Passage: passage:2024-07-03:001036-001042
3. 2024-07-14, 1218.2-1223.2s
Workout: workout:2024-07-14
Passage: passage:2024-07-14:000441-000443
4. 2025-05-13, 1042.8-1056.7s
Workout: workout:2025-05-13
Passage: passage:2025-05-13:000294-000299
5. 2026-07-30, 875.6-890.5s
Workout: workout:2026-07-30
Passage: passage:2026-07-30:000197-000204