Channel：One Life Personal Training
(Warm-Up / Mobility):
The Cat Cow Rock Back is a powerful mobility exercise that combines the benefits of the traditional Cat Cow with an added rock back movement to open up the hips, improve spinal flexibility, and relieve tension in the lower back.
This move is perfect for warm-ups, recovery, or active mobility sessions, especially if you deal with tight hips, a stiff lower back, or poor posture from sitting too long. It’s also great for improving body awareness and core control.
✅ Increases spine and hip mobility
✅ Relieves tension in the lower back and glutes
✅ Improves posture and flexibility
✅ Perfect for warm-ups, recovery, or daily movement
How to do it:
Start on all fours with your hands under your shoulders and knees under your hips.
Inhale and arch your back (Cow), lifting your chest and tailbone.
Exhale and round your spine (Cat), tucking your chin and pelvis.
From the rounded position, slowly rock your hips back toward your heels while maintaining control through your spine.
Return to the start and repeat, focusing on smooth, controlled movement and breathing.
The Cat Cow Rock Back is excellent for restoring mobility, easing stiffness, and improving spine and hip health.
#CatCow #HipMobility #BackPainRelief #SpinalMobility #FunctionalMovement
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