Cat-Cow Flow

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Cat-Cow Flow, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Place hands under shoulders and knees under hips, spread the fingers and begin from a comfortable neutral spine.

Execution

- Inhale as the chest and tailbone open into Cow without collapsing the low back; exhale as the floor is pushed away and the spine rounds into Cat.

Range, tempo and breathing

- Complete 2 × 10–20 repetitions as slow cycles or a supported hold according to the unit. Never force the end range.

- Keep breathing continuously. Use a sustainable rhythm for cardio and a slow exhale to release unnecessary tension in mobility work.

Common mistakes and prevention

- Do not throw the head back, lock the elbows or force the end range. Make the movement smaller and let the breath set the pace.

Regression and progression

- Use more support, a shorter lever or a smaller comfortable range.

- Increase range or hold time only a little, without changing joint alignment or turning stretch into pain.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.