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Cat cow poses are a gentle, flowing spinal mobility exercise where you alternate between rounding and arching your back on all fours, moving with your breath. The movement mobilizes the entire spine and stretches and activates the erector spinae, abdominals, neck, and shoulders while encouraging healthy circulation of joint fluid. Begin in a tabletop position with hands under shoulders and knees under hips. As you inhale, drop your belly, lift your chest and tailbone into cow; as you exhale, round your spine toward the ceiling and tuck your chin into cat. Move slowly and let each transition follow your breath, working through your full comfortable range. Keep the motion smooth rather than forced. Cat cow is ideal as a warm-up before training or as a standalone way to relieve stiffness, improve posture, and reconnect breath with movement.

Exercise descriptions were generated with AI. Always consult a qualified professional before starting a new training program.