SEGMENTAL CAT COW

The segmental cat cow exercise is used to mobilize each joint found in the lumbar, thoracic and cervical spine. Start by going on your hands and knees on a padded surface (such as a gym mat or yoga mat). Starting from the tail bone, flex the spine focusing on moving each segment one at a time. Continue to flex each vertebra one at a time through the lumbar spine, then the thoracic spine, then the cervical spine. Once your full spine is in flexion, begin to extend each level one at a time starting from the C0-C1 level in the cervical spine. Continue to extend through the thoracic and lumbar spine.

Structures involved:

• cervical spine

• thoracic spine

• lumbar spine

• deep flexors of the spine

  • multifidus

  • interspinales

  • intertransversarii

Related conditions:

• thoracolumbar syndrome / Maigne’s syndrome

• T4 syndrome

• cervicothoracic joint irritation

• mechanical low back pain

• sacroiliac joint syndrome

Exercise videos