← Library
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.
Try AI form review free for 14 days
How to dose it
- 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
Spinal flexion is only safe here because it is slow, small and completely unloaded. If you have a vertebral fracture history, keep to the extension phase only.