Bench Cat-Cow

Back, CoreBench

A gentle spinal mobility exercise using a bench for upper body support. It warms up the back and lightly activates core stabilizers.

How to do it

1Kneel in front of the bench and place your palms on the pad directly under your shoulders.

2Initiate from the pelvis, smoothly rounding your spine toward the ceiling and dropping your head down.

3Pause for a second at the peak to feel a soft stretch along your spine.

4Slowly reverse the movement, dipping your chest toward the floor and looking slightly forward.

5Return to a neutral spine and repeat for the desired number of reps.

Common mistakes

Moving jerkily or forcing speed, stressing joints and ligaments.

Craning your neck up too high into extension, putting excess pressure on the neck.

Dumping all your weight onto the bench, losing core engagement.

Breathing

Inhale as you arch down, and exhale smoothly as you round your back up.

Make it harder or easier

To regress, reduce the range of motion.

To progress, hold the end positions for 2–3 counts.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.