Omkin
App
Back & Spine Relief1 × 60 s

Cat-Cow

Mobilize the whole spine and wake up the deep back muscles.

Omkin body map Front and back schematic with highlightable zones (data-zone). Inline it to highlight with the .on class. FRONT BACK
Target zones
Dosage
1 × 60 s
Target areas
Spine, Core
Equipment
No equipment needed

How to do it

  1. 1Start on hands and knees, wrists under shoulders and knees under hips.
  2. 2Inhale: drop the belly, lift the chest and tailbone, and look slightly forward.
  3. 3Exhale: round the spine toward the ceiling, tuck the chin and tailbone.
  4. 4Move slowly through the full range, one vertebra at a time.

BreathingInhale into the cow, exhale into the cat, about 4 seconds each way.

CautionSkip the cow extension if it pinches the lower back.

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Guides are general mobility education, not medical advice. Stop if you feel sharp pain, tingling or numbness.