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How to do a Segmental Cat Cow

By August 21, 2019February 6th, 2022No Comments

How to perform a Segmental Cat Cow TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise improves your range of motion and helps you regain control of your movement, which is vital for spine health. This is another good exercise if you spend hours at a computer or hunched over your smart phone.

1. Start on all fours. Your neck should be aligned with your spine with a tucked chin. Your lower back should have a slight arch, and your arms should be pressed into the ground so as not to sag between the shoulder blades.
2. Start in flexion or the cat pose.
3. Slowly tilted into extension one vertebrae at a time starting with your lower back. Try to focus on and feel each section as it extends.
4. As you move up the back, shift your weight forward.
5. Hold this position for a few seconds.
6. To move into the Cow Pose, again starting from the lower back. As you get to the end range, shift your weight back. At the end, tuck your chin in for the final movement.
7. Stay in that position for a few breaths.
8. Repeat.

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Author TurnFit

TurnFit Personal Trainers is founded by David Turnbull or “Coach David” – an experienced and successful Personal Trainer who strives to build happier, healthier lives every day. With a focus on holistic health, we pride ourselves on making a difference and were recently awarded the Top Choice Award for Personal Trainer in Vancouver for the 5th year in a row. Every trainer at TurnFit is committed and relentless in our pursuit to help you reach your health and wellness goals. It’s our mission to help you to build the skills, and mindset, it takes to feel successful in all areas of your life. We look forward to hearing from you! -David Turnbull

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