Overview

Cat-Cow Stretch (猫牛式) is a beginner-level Mobility exercise targeting the Lower Back, Upper Back. Perform 10 repetitions.

How to Perform

1. Start on hands and knees, wrists under shoulders, knees under hips.
2. Inhale, arch your back dropping belly toward floor while lifting tailbone and gaze up (cow).
3. Exhale, round your spine toward ceiling, tucking chin to chest and drawing navel in (cat).
4. Move slowly and rhythmically between positions, syncing breath with movement.

中文说明

四肢着地，手腕在肩下，膝盖在臀下。吸气时腹部下沉，尾骨和目光上抬（牛式）。呼气时背部拱起，下巴收向胸部，肚脐内收（猫式）。配合呼吸缓慢有节奏地交替进行。

Target Muscles

• Lower Back
• Upper Back

Benefits

• Relieves lower back tension and pain
• Improves upper back mobility
• Enhances spinal mobility and range of motion
• Suitable for beginners and those new to exercise

Safety & Contraindications

• Always listen to your body and stop if you experience sharp pain
• Consult a healthcare provider if you have recent injuries or surgeries

⚠️ Important: This exercise guide is for informational purposes only. If you have a medical condition or injury, consult a healthcare professional before attempting this exercise.

Scientific References

1. Coulombe BJ, et al. Core Stability Exercise Versus General Exercise for Chronic Low Back Pain. J Athl Train. 2017;52(1):71-72. doi:10.4085/1062-6050-51.11.16
2. Searle A, et al. Exercise interventions for the treatment of chronic low back pain: a systematic review and meta-analysis of randomised controlled trials. Clin Rehabil. 2015;29(12):1155-1167. doi:10.1177/0269215515570379