In this short, Dr. Ivan Bracic, DC, clinical director at Novaré Injury Care and Rehab in Fort Myers, explains why cat-cow is easy to rush and what it is meant to do for your spine. He walks through moving segment by segment from the tailbone up through the neck, letting the breath lead each phase, and slowing down to notice where you're stiff.
Read the full guide: 5 Ways to Decompress Your Spine at Home and What to Avoid →
Video Transcript
Cat and cow looks simple, which is exactly why most people rush through it and miss what it's actually supposed to do for their spine.
The point isn't just to arch and round your back. It's to move segment by segment, starting at your tailbone and letting it travel all the way up through your neck, instead of just bending your mid-back.
Most people also disconnect it from their breath, when the breath is actually driving the movement. You inhale as you drop your belly and lift your chest into cow, then you exhale as you round through your spine and tuck your chin into cat.
Done slowly, this is one of the best ways to warm up your spine, decompress your discs, and figure out where you're actually stiff. Next time you do it, slow it down until you can feel each vertebra move one at a time, instead of your back just moving like one solid block.
Where do you feel the most stiffness? Upper back? Lower back? Neck? Drop it in the comments below.
Read the full guide on gentle ways to decompress your spine at home →