Cat–Cow — Lumbar Spine Mobility
Controlled mobility for the lumbar spine and pelvis.
- Lumbar spine
- Pelvis
- Spine
- Mobility
Purpose
Mobilise the lumbar spine and pelvis specifically through flexion and extension.
Starting position
Begin on all fours with hands under shoulders and knees under hips. Keep the upper back as still as possible.
How to perform
As you inhale, tilt the pelvis forward and gently increase the natural curve of the lumbar spine. Let the movement come mainly from the pelvis and lower lumbar vertebrae. As you exhale, tilt the pelvis back, gently round the lower back and draw the navel slightly inward.
Breathing
Inhale as the pelvis tilts forward; exhale as it tilts back.
What to pay attention to
Keep the thoracic spine and shoulder girdle as stable as possible. Make the movement small and controlled.
Common mistakes
Moving the entire spine, making the movement too large, and pressing into an exaggerated lower-back arch.
Dosage
8–12 repetitions.