Chair Cat Cow Stretches

What it is

Round your back, then arch it gently. A seated version of the classic stretch that loosens the whole spine.

How to do it

1. Sit tall with hands on your knees.
2. Breathe in, lift your chest and gently arch your back, looking slightly up.
3. Breathe out, round your back and let your chin drop toward your chest.
4. Move slowly between the two with your breath.

Key tip: Let your breathing set the pace.

Who should skip it, and why

• You have osteoporosis or a past spine fracture and have been told to avoid bending forward. Repeated rounding forward loads the front of the spinal bones.
• You get dizziness, tingling or arm pain when you move your neck. These can be signs of a neck nerve or blood-flow problem. Have it checked before neck exercises.

Easier and harder versions

Easier

Make the movement small and keep your head level.

Harder

Hold each position for a full breath.

How much

In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.