Cat-cow Stretch v2
Improves mobility and warms up the spinal extensors and flexors
Mobility & StretchingBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: Spinal extensors and flexors. Secondary: Core, shoulders |
|---|---|
| Muscle group | Mobility & Stretching |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 2 sets × 10-12 reps |
| Estimated calories burned | ~20 kcal |
How to do it
- Step 1: Set up in a tall, stable position
- Step 2: Move smoothly through a comfortable range, feeling the spinal extensors and flexors work
- Step 3: Keep the movement slow and controlled
- Step 4: Breathe steadily throughout
- Step 5: Repeat for the target reps, then switch sides if needed
Equipment
- None (bodyweight) optional
Coaching tips
Benefits
Improves mobility and warms up the spinal extensors and flexors
Common mistakes
Bouncing or forcing the stretch past mild tension
Make it harder
Add a few reps or slow the tempo
Make it easier
Use a smaller range of motion
Breathing
Steady breathing, exhale on the stretch
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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