Upper back · Core

Seated cat-cow

Mobility · Seated

How to do it

Sitting, breathe out as you round your mid-back and tuck the chin slightly (cat), then breathe in as you lift the chest and look forward (cow). Move slow.

Dose

8 reps

What you should feel

Your spine moving one segment at a time

Common mistake

Rushing or forcing end range.

Make it easier

Make the movement smaller and slower.

Avoid this movement if

You have had recent spinal surgery or the movement causes sharp pain.

Stop this movement if it causes sharp or worsening pain, numbness, weakness or dizziness.