Cat-Cow Stretch
The Cat-Cow Stretch is a gentle, synchronized breath-movement flow that improves spinal flexibility and abdominal strength. It serves as an excellent warm-up to mobilize the vertebrae and release tension in the neck, shoulders, and lower back.
While this is a low-intensity mobility drill, the AI utilizes your recovery data (HRV and sleep) to prescribe the optimal duration for spinal mobilization. If you report lower back tightness or high fatigue from previous heavy lifting, the system prioritizes this movement to aid recovery without adding systemic stress. It also tracks your consistency with mobility work to correlate it with improved form in compound lifts like squats and deadlifts.
Form Cues
- Inhale deeply while dropping your belly and lifting your gaze for the Cow pose
- Exhale fully while arching your spine and tucking your chin for the Cat pose
- Initiate the movement from your tailbone, letting it ripple up the spine
- Press firmly into the floor with your hands and knees
- Keep your shoulders depressed and away from your ears
- Don't rush the movement; keep the tempo slow and controlled
- Don't bend your elbows; keep your arms straight but not locked
- Don't force your neck into uncomfortable ranges of motion
- Don't hold your breath; keep a steady rhythm synchronized with movement
- Don't let your shoulders scrunch up toward your neck
Common Mistakes
- Moving too quickly
- Bending the elbows
- Disconnecting breath from movement
- Shrugging the shoulders
- Moving the spine as a single unit
Muscles Worked
This flow primarily targets the erector spinae and rectus abdominis, alternating between flexion and extension to lubricate the spinal joints. It also engages the neck muscles, serratus anterior, and hip flexors, promoting better posture and pelvic control.
Primary
Secondary
Get Personalized Coaching for Cat-Cow Stretch
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.