Cat-Cow
Gentle spinal mobility — the all-purpose warm-up for stiff backs.
Medically reviewed by Dr. Alan S. Bader, DC — Chiropractic Physician, Nevada License B-567 · About Dr. Bader · Last reviewed: July 2026
Before you try these: this library is educational, not a prescription. Movements that are right for one finding are wrong for another — stop any exercise that increases your pain, and if you have an injury, red-flag symptoms (see our when-to-seek-medical-care page), or a condition under treatment, get examined before self-treating. Ask us to tailor these at your visit — that’s the whole point of them.
How to do it
- Start on hands and knees, hands under shoulders, knees under hips.
- Exhale and round your back toward the ceiling, letting your head drop (cat).
- Inhale and let your belly sink while lifting chest and tailbone (cow).
- Move slowly between the two — 8 to 10 easy cycles, morning and evening.
⚠ Cautions
Keep the motion comfortable and unforced. Skip during acute disc flare-ups with leg symptoms; wrist pain? Make fists or use a chair-height surface instead.
Unsure whether this movement fits YOUR findings? That’s exactly what visits are for — exercises here get tailored, dosed and upgraded as you progress. (775) 829-7575.
More Spine & Back work
In pain right now? Acute patients get priority scheduling. Call and tell us what’s going on — same-week appointments are usually available.
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