MOVILIDAD Colchoneta • Gentle Discs: C2-C3, C3-C4, C4-C5, C5-C6, C6-C7, C7-T1, T1-T2, T2-T3, T3-T4, T4-T5, T5-T6, T6-T7, T7-T8, T8-T9, T9-T10, T10-T11, T11-T12, T12-L1, L1-L2, L2-L3, L3-L4, L4-L5, L5-S1

Gato-Vaca (Onda de Movilidad Espinal)

The Cat-Cow sequence combines gentle sagittal spinal flexion with extension. This fluid motion improves circulation of synovial fluid in the facet joints, reduces morning stiffness, and improves postural kinesthetic awareness across the entire spine.

DIAGRAMA BIOMECÁNICO DEL MOVIMIENTO

SPINAL MOBILIZATION

🎯 Facet Joints & Discs

Ejecución Paso a Paso

PROTOCOLO CLÍNICO

1 Start in a neutral tabletop position on hands and knees. Wrists under shoulders, knees directly under hips.
2 Cow Pose (Inhale): Gently drop your belly toward the mat, lift your chest and tailbone, gazing softly forward without straining your neck.
3 Cat Pose (Exhale): Slowly round your spine upward toward the ceiling, tucking your chin toward your chest and drawing your navel in.
4 Flow smoothly between Cow on inhalation and Cat on exhalation for 10 continuous repetitions.

🎯

CLAVES DE POSTURA CORRECTA

✓ Initiate the movement from your tailbone and let it ripple like a wave up into your cervical spine.
✓ Keep your weight evenly distributed across all ten fingers and palms.

⚠️

ERRORES QUE DEBES EVITAR

✗ Do not crank your neck all the way back in Cow pose.
✗ Avoid dumping weight into your wrists without pressing through your knuckles.

🛑

CONTRAINDICACIONES Y CUÁNDO EVITAR

Do not perform this movement or modify strictly under clinical supervision if you have:

Severe spinal instability or acute spondylolisthesis without medical clearance
Recent wrist fracture

FUNDAMENTOS CIENTÍFICOS Y CITAS

Biomecánica Clínica y Evidencia

This exercise protocol utilizes proven spinal mechanics: active core co-contraction (McGill stabilization), directional preference extension (McKenzie MDT), and non-compressive axial elongation to facilitate nutrient exchange in the avascular intervertebral disc matrix.

• McGill, S.M. (2016). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics.

• Delitto, A., et al. (2021). Low Back Pain Clinical Practice Guidelines. Journal of Orthopaedic & Sports Physical Therapy (JOSPT).

DOSIFICACIÓN CLÍNICA

Tiempo de Mantenimiento 5 Seconds

Repeticiones 10 cycles

Series Prescritas 2 sets

Dificultad Gentle

Posición Colchoneta

MÚSCULOS PRINCIPALES

Erector Spinae Rectus Abdominis Multifidus

MÚSCULOS ESTABILIZADORES

Serratus Anterior Neck Extensors