Therapeutic exercise
Cat-Cow
Segmental mobilization of the spine in flexion and extension. Improves vertebral mobility, helps lubricate the facet joints, and relieves the stiffness typical of prolonged static postures.
How to perform
- Starting position. Get onto all fours with your hands directly under your shoulders and your knees under your hips.
- Step 2. As you inhale, let your belly drop toward the floor and look slightly upward (cow position).
- Step 3. As you exhale, round your back upward and tuck your chin toward your chest (cat position).
- Return. Move slowly and with control, in rhythm with your breath.
When not to perform
- Acute wrist injury
- Third-trimester pregnancy — adapt the exercise to a standing version
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Knee-to-Chest Stretch
A gentle stretch for the lumbar paraspinal muscles and the glutes. Promotes joint decompression and symptomatic relief, particularly useful during acute flares of non-radiating pain.
Pelvic Tilt
Gently activates the deep abdominal muscles through a pelvic tilt. Relieves low-back tension and retrains motor control of the deep stabilizers — one of the foundations of chronic mechanical low-back-pain rehabilitation.
Double Knee-to-Chest
Bilateral variation of the knee-to-chest stretch, applying global lumbar spine flexion. More intense than the unilateral version, it is indicated in spinal stenosis and flexion-preference low back pain — opens the facet joints and relieves pressure on the neural roots.