Movement Monday ‘Wake up the Spine’

If you’re looking for a simple yet effective way to wake up your spine, reduce stress, and improve overall well-being, the Cat-Cow stretch is a must-have in your daily routine. This gentle movement, often seen in yoga and physical therapy, enhances spinal mobility, promotes circulation, and relieves tension—especially for those who sit for long hours or experience stress-related tightness.

How to Do Cat-Cow:

1. Start on all fours– Align your wrists under your shoulders and knees under your hips.

2. Mad Cat (Cat Pose): Exhale as you round your back, tuck your chin, and draw your belly toward your spine.

3. Cow Pose: Inhale as you arch your back, lift your tailbone, and gaze slightly upward.

4. Flow Between Poses: Move smoothly with your breath for 5-10 rounds.

Why It Works:

Spinal Mobility: Increases flexibility and lubricates the joints.

Stress Reduction: Syncing breath with movement calms the nervous system.

Improved Posture:Encourages spinal alignment and core engagement.

Digestive Benefits: Gentle movement stimulates the abdominal organs.

Adding just a few minutes of Cat-Cow to your morning or evening routine can transform how your body feels—more mobile, relaxed, and ready to take on the day. Give it a try and feel the difference!

Standing Cat-Cow for Stress Relief

Feeling stiff or tense but unable to kneel? Try this Standing Cat-Cow to ease back tension, improve posture, and calm your nervous system—no floor required!  

✨ How to do it:  

1️⃣ Place hands on your thighs.  

2️⃣ Inhale, arch your back slightly, lifting your chest (*Cow*).  

3️⃣ Exhale, round your spine, tucking your chin (*Cat*).  

4️⃣ Repeat slowly for 5–10 breaths.  

✅ Safe for arthritis, osteoporosis, pregnancy, and postpartum!