Week 4 - Day 3

Drill 1: Cat-Cow with Rib Expansion

Setup

  • Begin on hands and knees, wrists under shoulders, knees under hips.
  • Maintain a neutral spine.

Instructions

  • Inhale and arch your back, lifting your chest and tailbone (Cow).
  • Exhale and round your spine, tucking pelvis and chin (Cat).
  • Coordinate movement with breath.
Sets: 2 – 3
Reps: 8 – 10 slow reps
Breath: Inhale to extend, exhale to flex
Rest: As needed

What to Feel

  • Smooth spinal flexion and extension
  • Controlled pelvic and ribcage movement

What to Avoid

  • Overarching or collapsing posture

Red Flags

  • Pain or discomfort in the spine

Regression

  • Perform smaller movements if needed.