Cat Cow Stretch

Set up on all fours with your hands under your shoulders and knees under your hips. Press your palms gently into the floor and keep your back neutral to start comfortably.

Inhale as you lower your belly and lift your chest and tailbone, gently arching your back. Look slightly forward and up without overextending your neck.

Now exhale as you round your back toward the ceiling and tuck your tailbone and chin in. Move slowly between the two positions with your breath instead of rushing.

Focus on the spinal erectors moving in turn as your spine arches and rounds from your lower back through your upper back. Make sure each segment of your spine moves evenly, not just one spot in your lower back.

Overextending only your neck or lower back concentrates the movement in one area. Move slowly so your entire spine rolls through the motion instead of using momentum.

Inhale through your nose as you arch your back, then exhale slowly through your mouth as you round. Matching your breath to the movement helps release spinal tension more smoothly.

Slowly repeat for 5–10 reps in the morning or after a long day of sitting to loosen stiffness through your back and lower back. Use it as a warm-up before back or lower-body training to gently open spinal mobility.