Cat–Cow — Thoracic Spine Mobility
Targeted mobility for the upper and middle back.
- Thoracic spine
- Spine
- Upper back
- Mobility
Purpose
Improve flexion and extension mobility of the thoracic spine. Particularly useful when the upper and middle back feel stiff.
Starting position
Begin on all fours. Place your hands under your shoulders and your knees under your hips. Keep your arms straight, shoulders relaxed and head initially aligned with your spine.
How to perform
As you inhale, guide your breastbone forward and slightly upward. Let the movement come deliberately from the thoracic spine. Draw the shoulder blades gently together without lifting the shoulders. Keep the lumbar spine as quiet as possible. As you exhale, round the thoracic spine clearly. Let the breastbone move back and the shoulder blades glide apart. Allow the head to follow only slightly.
Breathing
Inhale as you lengthen and extend; exhale as you round.
What to pay attention to
Aim to create the movement primarily in the thoracic spine. Keep movement of the pelvis and lumbar spine minimal. Press your hands actively into the floor.
Common mistakes
Moving too much from the lumbar spine, overextending the neck, and lifting the shoulders towards the ears.
Dosage
8–12 slow repetitions.