Full exercise libraryBeginner
Cat-Cow
Mobilizes the thoracic and lumbar spine. A baseline warm-up drill before strength work.
BackLower backNo equipment
How to perform
- 1.Quadruped position, wrists under shoulders
- 2.Exhale — round the spine, chin to chest
- 3.Inhale — extend through the upper back, gaze forward
- 4.Smooth transitions, 8-12 cycles
Common mistakes
- Moving only the lower back without the thoracic spine
- Rushing through reps without control
Tips
- Use before squats and deadlifts — especially after long sitting
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