Standing Cat–Cow (Spine Wave) 1
Standing Cat-Cow Spine Wave 1 is a bodyweight mobility exercise targeting the lower back. Adding an overhead arm position to the spinal wave increases thoracic mobility demands and promotes full spinal articulation from cervical to lumbar.
How to do it
- Stand with your feet hip-width apart and arms extended overhead.
- Begin a spinal wave from the top, first arching the upper back, then the mid-back, then the lower back.
- Continue the wave motion downward and then reverse it back upward.
- Keep the movement fluid and coordinated with your breath.
- Repeat for the desired number of repetitions.
Form cues
- Extend arms overhead with relaxed shoulders.
- Initiate movement from the top of your neck.
- Roll through each vertebra slowly.
- Keep your breathing steady and continuous.
Breathing: Inhale as you begin to reach upward and arch, and exhale smoothly as you round forward and reverse the wave.
Common mistakes
- Rushing through the wave prevents full spinal articulation and reduces the mobility benefit.
- Holding your breath causes muscle tension, making it harder to stretch the spine.
- Bending too quickly from the lower back skips the upper and mid-back sections.
Muscles worked
Primary: lower back. Secondary: abs, traps, shoulders.
Suggested sets & reps
Get fitter
2–3 sets × 60 seconds continuous movement, rest 45 s
Lose weight
2–3 sets × 10–12 slow reps, rest 45 s
Build muscle
2 sets × 8–10 controlled reps, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your back or neck, ease off or stop immediately.
- If you have chronic back sensitivity, check with a professional before starting new movements.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I do this exercise every day?
Yes, gentle mobility work like this can be performed daily to help maintain spinal movement and relieve stiffness.
What should I do if my lower back feels pinched?
Reduce the range of motion and focus on a gentle, smaller wave rather than a deep arch.
Do I need any equipment?
No, this is a 100% bodyweight exercise that you can easily perform at home.