Home Exercise Library
Cat-Cow
Demonstration video: Cat Camel (Baptist Health (South Florida)). Follow the steps on this page if the video differs.
In our programs
- Upper and Mid Back, Phase 1 MB-1 #2
- Low Back and SI Joint, Phase 1 LB-1 #4
The dose and steps can differ by program.
Upper and Mid Back, Phase 1: Cat-Cow MB-1 #2
Gentle spine motion
Photos
Why it helps
After an injury, your back gets stiff and your brain stops trusting motion. This gentle move practices flexing and extending your spine within a comfortable range.
How to do it
- Get on your hands and knees. Hands under shoulders, knees under hips.
- Cow: slowly drop your belly toward the floor. Look slightly up. Let your back arch gently.
- Cat: slowly round your back up toward the ceiling. Tuck your chin and tailbone.
- Move with your breath. Inhale into cow, exhale into cat.
- Do 10 slow reps. Move only as far as feels good.
Too hard? Try this
If the floor is uncomfortable, do the same motion seated in a chair. Or use a folded towel under your knees.
Too easy? Try this
Hold each position for 3 seconds before switching.
Common mistakes
- You move too fast.
- You only move from your low back, not your mid back.
- Your shoulders shrug up to your ears.
You should feel
- Smooth motion through your whole spine.
- Gentle warm-up feeling.
You should not feel
- Sharp pain at any point.
- Pinching between your shoulder blades.
Stop right away if
- Sharp shooting pain down your arms or legs.
- Numb or tingly hands or feet.
- Dizzy or sick to your stomach.
If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.
Low Back and SI Joint, Phase 1: Cat-Cow LB-1 #4
Gentle spine motion
Photos
Why it helps
After an injury, your spine gets stiff and your brain stops trusting motion. This gentle move teaches your spine that it can flex and extend without pain. It also moves your low back, mid back, and pelvis together as one unit.
How to do it
- Get on your hands and knees. Hands under shoulders, knees under hips.
- Cow: slowly drop your belly toward the floor. Look slightly up. Let your back arch gently.
- Cat: slowly round your back up toward the ceiling. Tuck your chin and tailbone.
- Move with your breath. Inhale into cow, exhale into cat.
- Do 10 slow reps. Move only as far as feels good.
Too hard? Try this
If the floor is uncomfortable on knees, use a folded towel under them. If hands and knees are hard, do the same motion seated in a chair.
Too easy? Try this
Hold each position for 3 seconds before switching.
Common mistakes
- You move too fast.
- You only move from your low back, not your whole spine.
- Your shoulders shrug up to your ears.
You should feel
- Smooth motion through your whole spine.
- A gentle warm-up feeling.
You should not feel
- Sharp pain at any point.
- Pain shooting down a leg.
Stop right away if
- Sharp pain shooting down a leg.
- Numb or tingly legs or feet.
- Wrist pain that does not go away.
If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.
Research behind this program
- Yoo WG. J Phys Ther Sci, 2018. PMID 29581661
- Halliday MH, Pappas E, Hancock MJ, et al. J Orthop Sports Phys Ther, 2016. PMID 27170524
Auto Injury Chiropractic
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