Set-up:
Kneel on the carriage with hands on the platform. Align shoulders over wrists and hips over knees.
Movement:
Exhale, cat (flexion): Round the spine upward, drawing the navel toward the spine.
Inhale, cow (extension): Lift the chest, optionally creating a gentle arch in the spine. Move slowly, articulating the spine through thoracic and lumbar regions.
Hold:
Pause in the Cat or Cow stretch position.
1B
6th, 3rd, 2nd
Inhale to find extension, exhale to find flexion.
Muscles Worked:
Erector spinae during spinal extension (Cat).
Rectus abdominis and obliques during spinal flexion (Cow).
Shoulders and scapular stabilisers to support the upper body.
Mobilised:
Thoracic and lumbar spine through extension and flexion.
Hip flexors lightly as pelvis moves.
Regression:
Reduce the depth of spinal flexion and extension to maintain control.
Progression:
Deepen spinal flexion and extension.
Lumber Spine Stretch:
In flexion, bring sitbones to heels for a deeper lumber spine stretch.