Movements

Cat–Cow

Also called Cat Stretch.

Works Lower back · also middle back, traps

Watch for

• Exhale as you round up, inhale as you dip
• Round the whole spine, not just the shoulders
• Slow — one breath per rep

How to do it

1. Position yourself on the floor on your hands and knees.
2. Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.
3. Hold for 15 seconds.

In these plans

• Mobility Foundations
• Every Day
• Loaded Mobility — Dumbbell
• Back to the Bell
• Loaded Mobility — Kettlebell
• The Easy Spin
• Yoga Foundations

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