← LibraryTry AI form review free for 14 days
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.
Silent demonstration
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
Written exercise guide
Cat–Cow (Modified)
Set up
- On hands and knees, wrists under shoulders, knees under hips.
Movement cues
- 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.