Cat & Cow Stretch

August Muscle of the Month: The Thoracic Spine

Cat & Cow Stretch



1: Start on the ground on your wrists directly below your shoulders and your knees directly under your hips.

2: Begin by moving into Cow Pose: Inhale as you sink your belly toward the floor. Raise your chin and chest. Pause here and gaze up toward the ceiling.

3: Next, move into Cat Pose: Exhale, draw your belly into your spine, and round your back toward the ceiling. This should look like a cat stretching its back.

4: Relax your neck, but avoid brining your chin to your chest.

5: Inhale back into Cow Pose. Hold. Exhale back into Cat Pose. Hold.

6: Repeat 5-20 times each pose.

Cat & Cow Stretch Cat & Cow Stretch Cat & Cow Stretch


Each month at Chesapeake Family Wellness, we choose a “Muscle of the Month” to focus on, and to help inform our patients on relieving pains they may be experiencing. Each month will start off with how to foam roll a specific muscle, followed by demonstrations on how to stretch the same muscle. It is often muscular imbalances that are creating pain. Tight hamstrings often cause low back pain. Over compensating with your left side could be causing pain on your right side. The human body is an incredible thing, so keeping it flexible and strong is incredibly important. To learn more about our “Muscle of the Month” series, please check us out on YouTube at Chesapeake Family Wellness or on Instagram @Chesapeakefamilywellness. Both on YouTube and Instagram, we go over all the motions of each stretch and release for each muscle. We also post patient testimonials, our blog entries, words from the Doc, and share other chiropractic care information. If there is ever a topic you wish us to expand on, feel free to message us on our Chesapeake Family Wellness Center Facebook page so we can connect!

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