Seated cat-cow
Seated cat-cow gently alternates arching and rounding your spine while you sit with your hands on your thighs: lift the chest and look slightly up, then round the back and let the head drop. It keeps the whole spine moving and pairs well with slow breathing.
How to do the seated cat-cow
- Sit tall, hands on thighs.
- Breathe in: arch gently and lift your chest.
- Breathe out: round your spine and tuck your chin.
What it works
- Spine mobility
How long and how often
In a Posture break it's about 40 seconds of steady movement, about 45 seconds in total, as part of the Hips & low back break. It's meant to be repeated through the day in short breaks rather than done once; doing it regularly matters more than the exact timing.
Tips
- Follow your breath
- Small, smooth range
- One segment at a time
Move gently, in a comfortable range. Stop if you feel sharp pain, numbness, tingling or dizziness.
Try it with the guided 3D figure →
Seated twist
Standing side bend