What it is
A gentle spine mobility drill moving between rounded and extended positions.
Exercise Library
Cat-Cow
Track cat-cow by duration, breathing pace, and comfort.
Target area
Spine, ribs, hips, neck awareness, and breathing.
Why it matters
Cat-cow helps beginners explore comfortable spinal motion before workouts or recovery sessions.
Step-by-step instructions
Use these cues for app form guide popups and workout-log reminders.
- 1Start on hands and knees.
- 2Exhale and gently round the back upward.
- 3Inhale and gently extend the spine without forcing the neck.
- 4Move slowly between positions.
- 5Stay within a comfortable range.
Common mistakes
- Forcing end range.
- Moving too fast to feel the position.
- Locking the elbows hard.
App-friendly short summary
Track cat-cow by duration, breathing pace, and comfort.
Easier version
Use smaller motion or perform seated pelvic tilts.
Harder version
Pair with controlled breathing and longer pauses.
Safety notes
- Avoid painful range.
- Use wrist or knee padding if needed.
- Stop for dizziness, numbness, or unusual symptoms.
Beginner terms explained
These definitions match the app form-guide popup language.
Mobility
Comfortable, controlled movement through range.
Range of motion
The pain-free distance a joint or body part moves during an exercise.
Neutral spine
A comfortable spine position that keeps the natural curves without forcing a hard arch or tuck.