7. How to... do the cat / cow stretch
How to Cat / Cow stretch
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Instructions
1. Begin by moving into Cow pose (moooo!)… On your hands and knees. Inhale as you drop your belly towards the mat, to create an extension (downward curve in your spine). Gently lift your chin, to look straight ahead.
2. Next, move into cat pose (meeeooww!) As you exhale, draw your belly button to your spine and round your entire back toward the ceiling. The pose should look like a cat stretching its back (upwards).
3. Release the crown of your head toward the floor, but don't force your chin to your chest. Inhale, coming back into Cow Pose, and then exhale as you return to Cat pose.
Notes from your P.T
Muscles stretched: A great flow when your body needs a break. Cat-Cow, is a stretch that’s said to improve posture, balance and digestion — ideal for those with mild back stiffness.
Sets and reps? Repeat 5-10 times, and then rest by sitting back on your heels with your torso upright (shoulders above your hips).
Tip: Don’t force your chin to lift up or to hammer down into your chest, RELAX and let those stresses ease away! Take care to keep your elbows straight and directly underneath your shoulders. Also ensure that your hips are directly above your knees.
Progression: Create a sequence of movements by adding a child pose, (1. Cat, 2. Cow, 3. Child pose). Doing this will require more concentration from you and the movement will become more mindful (focussed on the present moment). This will help you to manage day to day stresses.
Caution: Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor
I hope you have enjoyed practicing this stretch and the others that are available in our how to exercise blog. If you’de like to practice these sorts of exercises with our expert guidance, why not book yourself in to one of our Trigger Point Pilate’s classes, which happen weekly online.