Back pain and stiffness are common symptoms, especially as we get older. Natural wear and tear over the years is a factor, but spending long periods of time sitting can make the condition worse, especially if you have a desk job.
The good news? There is a simple solution to counteract this negative effect. That’s a stretch.
It sounds simple and straightforward, and that’s because it is. Stretching your back muscles and moving your spine will restore your range of motion and reduce stiffness.
“If you sit in front of your computer all day, your spine starts to tense up, so moving your spine opens up your back muscles,” says yoga instructor and founder Laura Childs. Samya Studio.
According to Childs, there is one move in particular that comes up frequently in yoga classes that is innovative in improving spinal mobility. “Cat and cow pose is one of the most beautiful things you can do for your spine.”
“I don’t think I would ever teach a class without offering [cat-cow] “We did it at the beginning of class just to warm up spinal mobility,” Childs added.
This is one of the best yoga stretches for beginners. It’s easy to do at home, and practicing regularly can help keep your spine flexible as you age.
How to do cat and cow pose
Cat Cow is a bodyweight exercise, so no equipment is required. However, since you will be in a crawling position, use a yoga mat or towel to support your knees.
To perform Cat and Cow Pose, follow these steps:
- Place your hands under your shoulders and your knees under your hips, creating a tabletop position.
- Inhale deeply and as you exhale, round your back toward the ceiling, lower your head toward the floor, and tuck your chin toward your chest.
- As you inhale, sink your abdomen toward the floor and arch your back.
- Raise your head and look forward or slightly upward while lifting your chest and tailbone.
- Keep your shoulders away from your ears and your arms straight.
- Hold for 8 breaths between the two poses.
Cat-cow pose can also be performed from a seated position. “You can perform the same motion while seated by placing your hands on your knees and opening and closing your chest,” she says.
Benefits of cats and cows
Cat cow is a satisfying stretch. You can feel your back muscles relax during the movement, and over time your spinal mobility will improve.
This pose also helps improve your posture and strengthens your core muscles to support your spine.
Practicing Cat Cow regularly on a daily basis can also be a relaxing ritual and has benefits for your mental health, especially when combined with mindful breathing. It can also be done as part of a longer yoga flow, like this 15-minute mobility yoga routine.
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Need some new equipment for your stretching routine? The picks below are taken directly from our roundup of the best yoga mats.
Manduca Pro Light Yoga Mat
