Curated Action

Cat-Cow Spinal Waves

GolfMobility & Recovery

Cat-Cow Spinal Waves is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration58 sec

Training Details

0:00 / 0:58
Sourceyoutube.com/watch?v=PO2CMKSD6NE
AuthorYouTube creator

Cat-Cow Spinal Waves

On hands and knees, articulate the spine vertebra by vertebra, inhaling into anterior pelvic tilt and chest expansion (cow), and exhaling into posterior tuck and upper back doming (cat).

Key points

  • Stack wrists under shoulders and knees under hips
  • Move sequentially from the tailbone up to the cervical spine
  • Coordinate deep diaphragmatic breathing with spinal curvature

Common mistakes

Hinging abruptly at one single pivot point instead of rolling through the entire spinal column.

Sets: 1Duration: 1 minRest: 12 secEst. duration: 58 sec
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