Cat-Cow is key for mountain bikers to mobilise the lumbar, thoracic and cervical spine, relieve tension in the back and neck, and improve posture.
  • Beginner
  • Mobilises the spine.
  • Loosens up the hips and shoulders.
  • Stretches the abs, back, shoulders and neck.
  • Improves posture.
  • Can help to alleviate lower back, neck and shoulder pain.
  • Relieves stress and tension.
  • Come to all fours. Bring your wrists directly underneath your shoulders and your hips right above your knees—fingers point forward.
  • Look down at the mat in front of you so that your head, neck and spine are in a neutral position.
  • Inhale, arch your spine, drop your belly, lift your chest and look up.
  • Exhale, round your back, drop your head, tuck your chin to your chest and draw your abs in.
  • Repeat 4-8 times, inhaling into Cow, and exhaling into Cat.

You can practice Seated Cat-Cow on the floor or on a chair—at work, while you’re travelling or in bed first thing in the morning.

  • Sit cross-legged in the middle of your mat. Rest your hands on your knees and sit up tall.
  • Inhale, lift your chest, arch your spine and look up. Exhale, round your back, drop your head and draw your abs in.
  • Repeat 4-8 times–inhaling as you open up your chest, and exhaling as you round your back and draw your abs in.
VARIATION: Lateral Cat-Cow

Lateral Cat Cow

In this variation of Cat-Cow you alternate between looking over your left and right shoulders to improve lateral spinal mobility.

  • On all fours, take a deep breath in. Exhale, bend to the left. Inhale, come back to centre. Exhale, bend to the right. Inhale, come back to centre. Repeat this sequence 4-8 times.
  • Avoid this pose if you have a back, knee or wrist injury.

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