Cat Cow Stretch
Improve spinal flexibility with this gentle bodyweight stretch.
- 45 secDuration
- 45s timedReps
- No equipmentEquipment
Muscles Targeted
- Lower back
- Core
How to Perform
- Start on all fours, hands under shoulders.
- Inhale, drop belly, lift head and tailbone.
- Exhale, round spine, tuck chin and tailbone.
- Flow smoothly between cow and cat poses.
- Repeat with your breath.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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