Back pain and stiffness are common complaints, especially as we age. Natural wear and tear over the years plays a part but spending prolonged periods sitting down—especially if you work a desk job—can make things worse.
The good news? There's a simple solution to help counteract the negative impact: stretching.
It sounds straightforward and that's because it is. Stretching your back muscles and mobilizing your spine can restore your range of motion and reduce stiffness.
"When you're sitting at a computer all day, your spine starts to tense up so by moving the spine you're opening up the muscles in the back," says Laura Childs, yoga instructor and founder of Sāmya Studios.
According to Childs, there's one movement in particular that shows up often in yoga classes and it's a game-changer for improving spinal mobility. "Cat-cow pose is one of the most beautiful things that you can do for your spine.”
"I don't think I teach a single class without offering [cat-cow] at the beginning of my class, just to warm up mobility through the spine," Childs adds.
This is one of the best yoga stretches for beginners. You can easily do at home and regular practice will help keep your spine flexible as you age.
How to do cat-cow pose
Cat-cow is a bodyweight exercise, so no equipment is needed. However, since you’ll be in a four-point kneeling position, a yoga mat or a towel will support your knees.
Follow these steps to perform cat-cow pose:
- Place your hands under your shoulders and your knees under your hips to form a tabletop position.
- Inhale deeply, and as you exhale, round your back toward the ceiling, dropping your head toward the floor and tucking your chin to your chest.
- As you inhale, arch your back by dipping your belly towards the floor.
- Lift your chest and tailbone while raising your head, looking forward or slightly upward.
- Keep your shoulders away from your ears and your arms straight.
- Flow between the two poses for eight breaths.
Cat-cow pose can also be done from a seated position. "You can do the same movements seated by bringing your hands to your knees and opening and closing the chest," she says.
The benefits of cat-cow
Cat-cow is a satisfying stretch. You can feel your back muscles relax as you move through the movement, and over time, your spinal mobility will improve.
This pose can also help improve your posture and engage your core muscles, helping to support your spine.
Regularly practicing cat-cow—such as daily—can also be a relaxing ritual, especially when paired with mindful breathing, which can benefit your mental health too. You could also do it as part of a longer yoga flow, like this 15-minute yoga for mobility routine.
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