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Mobilitybeginner
Cat–Cow (Modified)
A gentle, unloaded mobility drill to keep the spine supple. For bone health we emphasize the extension (‘cow’) phase and keep the flexion (‘cat’) phase small and unloaded.
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Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 1
- Reps
- 6–8 slow cycles
- Intensity
- easy
- Rest
- —
Bone load
Spine
Hip
Wrist
Equipment
Bodyweight
Set up
- 1On hands and knees, wrists under shoulders, knees under hips.
Do this
- Move slowly between gentle extension and a small, controlled round
- Keep it pain-free and unweighted
- Breathe with the movement
Avoid this
- Forcing the rounded (flexed) position
- Rushing
Safety
Small or unloaded movements are not automatically suitable for everyone. If you have a spinal fracture history or back symptoms, ask your physiotherapist whether this drill and its range are appropriate.