Exercise 1: Cat-Cow

Exercise: Cat-Cow

(Called “Cat-Cow” in video walk-through)

Purpose	Improves spine flexibility and relieves tension in the back.
Appropriate for Pain Level	1-5
Indications	Spinal mobility, segmental control, motor awareness
Muscles Involved	Erector spinae, abdominal wall, spinal stabilizers
Common Compensations	Overuse of thoracic spine or pelvis

Instructions: On hands and knees, inhale to arch your back and lift your head (cow). Exhale to round your spine and tuck your chin (cat). Move with your breath.

Provider Tips

Encourage breath-coordinated movement.
Segmental motion is key—avoid global motion from pelvis/shoulders.

Clinical Rationale

Promotes controlled spinal mobility: encourages gentle segmental flexion and extension of the entire spine particularly the lumbar and thoracic regions. Helps address stiffness or guarding promoting safe mobility without high loading.

Improves Neuromuscular Coordination: facilitates motor control of spinal motion allowing patient to safely relearn coordinated movement of the lumbar spine and pelvis. Encourages smooth transitions of flexion to/from extension which is important to many daily functions.
Enhances Core and Postural Muscle Engagement: Activates key stabilizing muscles such as the transverse abdominus, multifidus and pelvic floor supporting trunk stability during dynamic movement. Helps restore balance between global movers and local stabilizers.
Reduces pain and muscle guarding: rhythmic low load movement promotes blood flow, decreases muscle tension and can help modulate pain via sensory input. Movement through a comfortable ROM can help reduce fear avoidance and encourage confidence in spinal motion.
Encourages body awareness and breath coordination: promotes mindful movement assisting the patient become more aware of spinal alignment and pelvic positioning. Often paired with deep breathing which can further assist with muscle relaxation and autonomic calming.