Mobility
Cat-Cow StretchRegangan Kucing-Lembu
A gentle spine mobility drill that loosens your back after sitting and works well as a warm-up.
How to do it
Setup. On hands and knees, hands under shoulders, knees under hips.
- Breathe in, drop your belly and lift your chest and tailbone.
- Breathe out, round your back towards the ceiling and tuck your chin.
- Move slowly between the two positions.
Most common mistake
Rushing. This is about smooth movement, not speed.
Coach's tip
Ten slow rounds before training or after a long drive.
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 2 sets | 8-10 reps | 30s |
| Intermediate | 3 sets | 10-12 reps | 30s |
| Advanced | 3 sets | 12-15 reps | 30s |
Stop if you feel sharp or joint pain. Mild muscle burning is normal; pain is not.
Get it in a plan
FitAI Coach places cat-cow stretch on the right days with the right volume for your level.
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