SHIFT Fit
Cat cow
Cat cow: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Start on hands and knees.
- Round then gently extend the spine. Use comfortable range without forcing the neck.
- 1 set × 5 reps. Use a smooth, controlled pace. Finish with at least 2 comfortable repetitions in reserve. Use comfortable range without forcing the neck. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- mat
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 1 set × 5 reps. | mat |
| beginner | 2 sets × 5 reps; 45s rest between sets. | mat |
| beginner | 2 sets × 8 reps; 60s rest between sets. | mat |
| beginner | 1 set × 8 reps. | mat |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Forcing the back to end range; holding the breath; moving abruptly. Exercise check: Use comfortable range without forcing the neck.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.