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Back Exercises: Cat and Cow

  • Start on your hands and knees. Try to place your hands just slightly in front of your shoulders and place your knees directly under your hips. Look down slightly between your hands, which are lined up with the fingertips. Keep your back straight with no rounding or sagging.

  • Relax your belly (abdominal) and buttocks muscles, lift your head, and let your back sag. Be sure to keep your weight evenly distributed. Don’t sit back on your hips. This is called the cow position.

  • Hold for  5 seconds.

  • Return to starting position.

  • Tuck your head and lift (arch) your back. This is called the cat position.

  • Hold for 5 seconds.

  • Return to starting position.

  • Repeat  5 times.

Person on all fours with back straight.
Neutral

Person on all fours with back sagging.
Cow

Person on all fours with arched back.
Cat

Online Medical Reviewer: Elizabeth Oswald PT DPT
Online Medical Reviewer: Heather M Trevino BSN RNC
Online Medical Reviewer: Stacey Wojcik MBA BSN RN
Date Last Reviewed: 7/1/2025
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