가동성 매트 위 • 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

캣카우 자세 (척추 분절 가동성 운동)

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.

생체역학 동작 다이어그램

SPINAL MOBILIZATION

🎯 Facet Joints & Discs

단계별 실행 가이드

임상 프로토콜

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.

🎯

핵심 자세 포인트

✓ 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.

⚠️

주의해야 할 흔한 실수

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

🛑

금기 사항 및 중단 기준

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

과학적 근거 및 참고문헌

임상 생체역학과 근거

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).

권장 처방 운동량

유지 시간 5 Seconds

반복 횟수 10 cycles

세트 수 2 sets

난이도 Gentle

시작 자세 매트 위

주동근 (타겟 근육)

Erector Spinae Rectus Abdominis Multifidus

안정화 근육

Serratus Anterior Neck Extensors