Free Back Pain Exercises Physical Therapy Library
MOBILITY Floor Mat • 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

Cat-Cow Spinal Waves

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.

BIOMECHANICAL MOVEMENT DIAGRAM
Clinical back pain images demonstration - SPINAL MOBILIZATION
SPINAL MOBILIZATION
🎯 Facet Joints & Discs

Step-by-Step Execution

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

  • ✓ 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.
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MISTAKES TO AVOID

  • ✗ Do not crank your neck all the way back in Cow pose.
  • ✗ Avoid dumping weight into your wrists without pressing through your knuckles.
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CONTRAINDICATIONS & WHEN TO AVOID

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
SCIENTIFIC FOUNDATIONS & CITATIONS

Clinical Biomechanics & Evidence

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).
CLINICAL DOSAGE
Hold Duration 5 Seconds
Repetitions 10 cycles
Prescription Sets 2 sets
Difficulty Gentle
Position Floor Mat
TARGET MUSCLES
Erector Spinae Rectus Abdominis Multifidus
STABILIZER MUSCLES
Serratus Anterior Neck Extensors