Start by taking a deep breath in, dropping your belly button to the ground and arching through your spine, look straight ahead.Īs you exhale you can move the opposite direction - lifting belly button to the ceiling, rounding through your spine, head relaxes down. Get in touch online or contact us on 02 for further information.Start on hands and knees - knees stacked directly underneath your hips, hands stacked underneath your shoulders. If you would like more information then do reach out to our team of clinical Pilates instructors here at Complete Pilates who are all trained to safely treat and create manageable plans to keep you healthy. If you are new to exercise at Complete Pilates, we would advise you to always speak to your doctor or physiotherapist before starting a new exercise routine, especially if you have any health concerns or are new to fitness.
The cat and the cow pose is wonderful as it can be done as a part of a warm up routine, a relaxation sequence, or as an exercise to prevent back pain. You may need to modify the surface you are on if your knees struggle with weight bearing or try the same movement in standing with your hands on a table.ĭo seek advice from your GP or consult with an exercise specialist such as a Clinical Pilates Instructor for your own individual advice. If you have a neck injury or are being extra mindful of your neck then always keep your head in alignment with the torso. This movement can be done safely when pregnant. Therefore providing that calming, meditative motion. It’s also suitable for anyone who may be feeling stressed as each movement is performed while breathing in and out. The cat cow stretch is suitable for anyone, especially those who spend the majority of their day sitting and/or have a bad posture, as the curving and flexing of the spine can help improve circulation in the discs in the back. The movement also stretches the muscles of the hips, back, abdomen, chest, and lungs.Īt its peak the cat stretch can help to relieve tension of the upper back and neck while the cow pose increases the curves in the thoracic and sacral spine. There are many benefits of the cat cow pose in that it increases flexibility of the neck, shoulders, and spine. If you are hypermobile, try reversing your breath to give you more stability. Try using your inhale breath to help your extension, and exhale breath to help you flex.Go sideways on and make sure that you are getting a distributed movement rather than a large arch in your back. This is a great way of seeing how you are moving if you are unsure.Your spine should respond like a chain of dominos. Remember your pelvic clock please link to pelvic clock as this is the basis of this movement.
If you are feeling this movement in your lower back, you are likely moving from there.Instead, move your gaze gently and try to keep length in the back of your neck. Your head is part of your spine so needs to follow it! Try to avoid letting it hang down completely and hinging to look high towards the sky.Repeat as many times as you feel is best for you.Release your head toward the floor and relax.As you breathe out, round your spine upwards, tucking the tailbone, and drawing your pubic bone forward.Lift your head, relax your shoulders away from your ears, and keep your gaze straight ahead.As you breathe in, curve your spine down lift your sit bones upward, press your chest forward and allow your belly to sink.
Begin on your hands and knees in table top, with a neutral spine.
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