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Cat-cow

Upper back · Upper back mobility
Default: 2 sets × 8 reps · Rest 30 sec between sets

Setup

• Hands under shoulders, knees under hips

Each rep (12 sec)

1. Breathe in, round your back 6 sec
   • Brace your core
   • Breathe into your back and feel it widen
   • Push your back up toward the ceiling
   • Push the floor away
2. Breathe out, let your back sag 6 sec
   • Move your spine one segment at a time

Note: Pocket Posture provides general fitness guidance and is not a substitute for advice from a doctor or physical therapist. If you feel pain or discomfort, stop and consult a professional.