Lower back, upper back, neck, shoulders and wrists

Cat-Cow: Seated Chair

The most accessible way to enjoy the benefits of spinal mobility: the supported seated position lets you gently mobilise your spine with virtually no load, perfect for sensitive backs.

How to do it

1. 1

   Sit forward on the chair with both feet flat

   Sit far enough forward that your pelvis can rock freely, with the feet firmly on the floor. There is no weight through the hands here at all, which makes this the easiest version to hold.

2. 2

   Rest your hands on your knees

   The hands are there for orientation, not for pushing. Sit tall to start from a neutral spine.

3. 3

   Breathe in and roll the pelvis forward

   Let the tailbone tip back, the chest open and the movement travel up from the pelvis rather than starting at the head.

4. 4

   Breathe out and roll the pelvis the other way

   Let the lower back round and the chest soften. Continue for 60 to 90 seconds, and keep the range small if that feels better.

What to watch for

Nodding the head back and forth and calling it the movement. The pelvis has to be rocking underneath you or very little is happening. Keep the range small enough that you never have to brace to get there or to come back.

Ways to adjust it

• Small range
• Neutral hold

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits. See all Cat-Cow versions in one place, ordered from gentlest to strongest.

• Cat-Cow: Blocks Under Hands
• Cat-Cow: Classic
• Cat-Cow: Seated Hands-Free
• Cat-Cow: Small Range
• Cat-Cow: Standing at Wall

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.