# Cat-Cow Stretch | FREE 4K Videos | 321 STRONG

> Desk work locks your spine into a single static position for hours, and the vertebral joints lose their ability to move independently. The cat-cow stretch takes the entire spine through flexion and extension, mobilizing each segment and restoring the fluid spinal movement that sedentary work eliminates. It also reactivates the core muscles that go dormant during prolonged sitting.

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# Cat-Cow Stretch
  Spinal flexion and extension to mobilise the lower and upper back. 

       
                    
## About This Video
  Desk work locks your spine into a single static position for hours, and the vertebral joints lose their ability to move independently. The cat-cow stretch takes the entire spine through flexion and extension, mobilizing each segment and restoring the fluid spinal movement that sedentary work eliminates. It also reactivates the core muscles that go dormant during prolonged sitting. 

  
### How to Perform This Technique
    1  Come to all fours with your wrists directly below your shoulders and your knees below your hips, both about hip-width apart.

   2  Untuck your toes for the default position, or tuck them in if you want more stability.

   3  On your inhale, move into cow pose: lift your head, drop your navel toward the floor, and let your tailbone rise. Press your palms out and extend your elbows.

   4  On your exhale, reverse into cat pose: drop your head, round your back toward the ceiling, and tuck your tailbone in. Press your palms firmly into the ground.

   5  Let your breath dictate the speed — your breath should move you through each cycle.

   6  In cow pose, allow your shoulders to rest away from your ears. In cat pose, they will naturally rise toward your ears.

   7  Rock slightly forward and backward to find center and deepen the movement.

   8  Continue for several breath cycles, then return to a neutral position.

    
### Benefits
      Takes every segment of your spine through its full range of flexion and extension, restoring the fluid movement that sitting eliminates     Reactivates the core muscles that go quiet during long hours at a desk     Leaves your back feeling mobile and your nervous system calm — the reset that signals a clean close to your session     Pro Tip: Watch this video in conjunction with our product guide for the best results. Take your time with each technique and listen to your body. 

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#### Video Details
   Duration: 1:36   Quality: 4K (2160p)   Level: All Levels      
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