A gentle way to move your spine through flexion and extension, to reduce stiffness and improve control

Cat / Cow — Quick Guide

• Best for: Low back stiffness, thoracic tightness, general spinal mobility
• Reps: 5–10 slow repetitions each way
• Frequency: 1–3x daily
• Difficulty: Easy
• Time: 1–2 minutes

This exercise can be a bit tricky to coordinate at first but improves with practice.

LINK EXERCISE VIDEO

WHEN TO BE CAUTIOUS

You may want to avoid this exercise if:

• The movement increases leg pain (see Sciatica/Stenosis page LINK)

• You feel sharp or worsening back pain

• You cannot comfortably get onto hands and knees

If unsure, seek professional advice.

WHAT THIS EXERCISE HELPS WITH

The Cat/Cow exercise is one of the most effective ways to improve spinal mobility, reduce lower back stiffness, and restore movement through your mid-back. It involves: 

• Spinal flexion (rounding – “cat”)

• Spinal extension (arching – “cow”)

I love this exercise as, rather than stretching one area, it helps restore movement through the whole spine.

I often describe this to patients as “spinal flossing.”

Just like brushing your teeth keeps them clean and fresh, this exercise gently “cleans through” your spine—keeping all the segments moving instead of becoming stiff and stuck. 

We brush our teeth twice per day for around 2 minutes. 

If we didn’t, then we know that problems would soon build up. 

If you start thinking about your spine in the same way, think about what a difference it could make.

WHEN THIS IS MOST USEFUL

This exercise is useful for many spinal conditions. In particular, I prescribe it to patients with:

• Disc degeneration/Disc bulge LINK: The position is generally very safe for disc issues
• Non-specific mechanical low back pain: To be used as a great all-rounder for acute cases and long-term maintenance
• Mid-back/rib pain (LINK): As a smooth way to mobilise the many joints in this region

HOW TO DO THE CAT/COW EXERCISE

Follow these steps:

1. Start on your hands and knees
2. Place hands under shoulders and knees under hips
3. Slowly round your back upwards (tuck your chin slightly)
4. Then gently arch your back, lifting your chest and tailbone
5. Move slowly between these positions
6. Keep the movement smooth and controlled

3 PICS OF ME DOING EXERCISE

The goal is gradual movement, not forcing range.

Try this:

• Breathe in as you move into the arch (cow)

• Breathe out as you round (cat)

• Let your breathing guide the rhythm

The smoother it feels, the more effective it usually is.

HOW MANY SHOULD YOU DO?

Start with:

• 5–10 slow repetitions

• 1–3 times per day

If it feels good:

• Increase the smoothness and control

• Explore slightly more movement (without forcing it)

CLINIC TIP

My advice to anyone who spends prolonged time sitting, bending, or working in a forward position is to:

• Spend slightly longer in the arched (extension / “cow”) position

• Move into that position more deliberately

This helps counteract the constant forward posture many people adopt during the day.

YOU SHOULD FEEL

• Gentle movement through your spine

• A stretch in the upper or lower back (depending on direction)

• A sense of loosening or “freeing up”

YOU SHOULD NOT FEEL

• Sharp or pinching pain
• Pain travelling into the legs LINK (sciatica/disc page)
• Movement that feels forced or aggressive

COMMON MISTAKES TO AVOID

Try not to:

• Rush through the movement

• Only move your lower back (keep it whole spine)

• Hold your breath

• Force end range positions

Move slowly enough that you can feel each part of your spine contributing—not just your low back doing all the work.

WHEN TO USE THIS EXERCISE

You can use this exercise any time of the day. It’s great for:

• Loosening up first thing in the morning
• Stretching between sets during a workout
• Breaking up a sedentary day with some spinal movement

TRUE STORY

I used to do this exercise when my daughter was a baby.

She’d be lying on the floor, and I’d be on my knees above her doing cat/cow—pulling faces, making her smile, turning it into a bit of a game.

It’s a simple reminder that these exercises don’t have to be separate from your day—you can build them into normal life.

HOW THIS FITS INTO YOUR RECOVERY

This is a key mobility exercise.

I often recommend combining this with:

1. Cobra (extension stretch) LINK
2. Child’s Pose LINK
3. Supine leg rotations LINK

Once you are comfortable with each individual exercise, move on to my full low back stretch mobilisation routine LINK.