Cat Cow Stretch

The cat cow stretch is a spinal mobility drill performed on all fours, alternating between arching and rounding the back in time with your breath. On the inhale you let the belly drop and lift the head — the cow position; on the exhale you push the back toward the ceiling and tuck the chin — the cat. Nothing is held: the value is in moving slowly through the full range, which is why 30 seconds to 1 minute of continuous alternation does more than a static hold ever would. It is the standard opener before training and a reliable reset after long sitting, because it asks the lumbar spine to move in both directions rather than stretching it in one. Keep the hands under the shoulders and the knees under the hips so the movement stays in the spine.