Exercises
Cat–cow stretch
A slow movement on your hands and knees that takes your whole spine gently from rounded to arched. A calm way to start the day.
- 3 min
- Beginner
- Full spine
- Yoga mat
Good for: Morning stiffness, Homemakers, Office workers
Video coming soonOur physiotherapists are recording this one. Meanwhile, follow the illustrated steps below.
How to do it
Step 1: Start on all fours
Start on hands and knees, hands under shoulders, knees under hips.
Step 2: Cow
Breathe in, let your belly drop and lift your chest and tailbone gently (cow).
Step 3: Cat
Breathe out, round your back towards the ceiling and tuck your chin (cat).
Step 4: Flow slowly
Move slowly between the two positions.
- How often
- 8–10 slow rounds, once or twice a day.
- Breathing
- In for cow, out for cat.
Stop if
- Pain increases sharply
- You feel numbness, tingling or weakness
- You feel dizzy
Not suitable for
- Wrist or knee pain that worsens on all fours (try a seated version).
Ms Priya Shah (Sample), BPT (Sample), MPT – Musculoskeletal (Sample)Senior Physiotherapist
Medical review in progress by Dr Tarak Patel · Chief Spine Surgeon
Dr Tarak Patel