Cat/Cow (Stretching)


Move: Kneel on your hands and knees, hips over knees and shoulders over wrists. Pull your navel toward your spine, rounding your back and feeling the stretch in the lower back. Hold this stretch for 20 seconds. Then lift your chest and your tailbone, feeling the back arch. Hold for 20 seconds.


• Stay within the range of motion that feels comfortable for your body. Do not overstretch.

• If either of these stretches bothers your lower back, try shortening the range of motion.

• For variety try shrugging the right shoulder slightly to feel more stretch on the right side of your spine, then repeat on the left.