Cat/cow movements are exceptional for mobilizing your back and spine, guiding you through thoracic extension and flexion. This dynamic exercise is a potent remedy for alleviating back pain while elevating upper back mobility and refining shoulder blade function.
Start by placing your hands under your shoulders and aligning your knees under your hips. Inhale deeply, then exhale as you arch your upper back, pulling your hips toward your abdomen and forming the cat pose. Inhale again, lifting your chest and head while lowering your abdomen and rib cage to the floor, transitioning into the cow pose.
Perform two to three sets of 10 to 15 reps. Aim to hold each position for 2 to 3 seconds.
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