Every now and then, we need a nice little back stretch before we work out or just after getting out of bed–whenever we need to loosen up. Thankfully, there’s a simple back movement that’ll help with back stiffness that can be done virtually anywhere.
The exercise is called the cat cow, a simple on-the-spot back stretch done on all fours that resembles both feline and bovine movements. Once you figure out its simple subtleties, you’re on your way to a healthier spine for your next gym session or just getting through the day.
The cat cow is not a rep-based exercise, so there’s no need whatsoever to rush your movements. What you’re looking for is slow, controlled movement while focusing on spinal protraction and retraction. And since you’re not moving any load, it’s safe to round your back while in cat cow.
What does it all mean? According to Men’s Health fitness director Ebenezer Samuel, C.S.C.S., and fitness editor Brett Williams, NASM, when you’re in cat cow, you want to create movement across your spine and your shoulder blades for maximum gains.
How to Do the Cat Cow
To start, get yourself in a tabletop position (hands, knees, and feet on the ground), with shoulders above your wrists. Samuel advises that you place your knees slightly wider than hip width. Round your back as much as possible, while spreading your shoulder blades and bending in your neck as much as possible
Next, slowly begin arching your back (think two to three seconds), focusing on creating as much spinal extension as possible while squeezing your shoulder blades. Now you’re in a position of extreme shoulder extension. From here, you want to go back and forth alternating between extension and flexion.
Men’s Health
Men’s Health
What makes this move so useful is that it’s a subtle reminder us that our vertebrae can indeed move independently, and movement doesn’t only take place at the waist. The cat cow also allows you to really focus on spreading those shoulder blades as far as you can. Then when you arch your back, you want to squeeze your shoulder blades nice and tight.
“That way we can really feel the range that’s within our spine at the time,” Samuel says. “The more and more you do this, your movement is going to get better and you’re going to be more in touch with your spine.”
There’s really not a wrong time to do the cat cow, either as a pre-workout warmup or just as a quick wake-me-up first thing in the morning. And again, there’s no need to rush this for reps, so think about going for 40 seconds on 20 off for about three or four sets.
Want to master even more moves? Check out our entire Form Check series.
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