Mobility and stretches
Cat–cow
Muscles worked: Spinal mobility · breathing
How to do it
- Set up. Start on hands and knees with shoulders over wrists and hips over knees. Keep your neck long and start with your back flat and relaxed.
- Move. Round your back up towards the ceiling and let your head drop for cat (left), then let your stomach sink and lift your chest into a small arch for cow (right). Move slowly with your breathing; do not fling your head back.
- Finish. Come back to a flat back. Keep the range comfortable and stop if you feel sharp pain or anything unusual.
Common mistakes
- Rushing the movement.
- Forcing the end positions.
Where it appears in the member plans
Beginner Reset, Strength Builder, 12-Week Home Plan: Bodyweight, 12-Week Home Plan: Dumbbells or Band, Mobility + Core.
Log it, and beat it next time
In the member area every exercise has these cues next to your workout log, with last time’s numbers and a suggested target. £9.99 a month on a 12-month plan, or £79 a year, all taxes included.
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