Exercises / Back & spine
Cat–cow with breath and pelvic tilt
- Mobility
- Back & spine
- Mat
Coordinate a gentle pelvic tilt with an inhale into extension and an exhale into rounding.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Common mobility dose: 5-8 slow breath-led cycles once daily.
Start: On hands and knees
Steps
- Start on hands and knees with wrists under shoulders and knees under hips.
- Inhale, tip the sitting bones up and let the chest open into a comfortable cow position.
- Exhale, tuck the pelvis and round from the low back through the upper back into cat. Repeat with the breath.
Cues
- Let the pelvis start each phase
- Spread the movement across the spine
- Keep weight between hands and knees
Common mistakes
- Hanging only from the low back
- Throwing the head back
- Moving faster than the breath
Used for
- Gentle spinal and pelvic mobility
Take care (2)
- Use fists or forearms if wrist extension is painful.
- Keep the range small if spinal movement provokes symptoms.
Evidence (1)
- Repeated mobility and stretching programmes can improve range of motion, but this review did not compare cat–cow with cat-camel or test this named movement.1
References (1)
- Konrad A, Alizadeh S, et al. J Sport Health Sci. 2024;13(2):186-194. Chronic effects of stretching on range of motion with consideration of potential moderating variables: A systematic review with meta-analysis