Kneeling Cat Cow Diagonal Reach Stretch
Improve mobility with this gentle stretch! Combines cat-cow with a diagonal reach for core & spine health. Do it daily!
The Kneeling Cat Cow Diagonal Reach Stretch mainly works the core, with help from the back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Kneeling Cat Cow Diagonal Reach Stretch Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Deep Core (transverse abdominis); Lats (latissimus dorsi)
Kneeling Cat Cow Diagonal Reach Stretch Variations and Alternatives
How to do the Kneeling Cat Cow Diagonal Reach Stretch
Kneeling Cat-Cow Diagonal Reach Stretch
Positioning:
Start by kneeling on a comfortable surface, like a yoga mat.
Place your hands directly under your shoulders and knees under your hips. Your back should be flat, forming a neutral spine.
Keep your head in a neutral position, looking down at the mat.
Movement Instructions:
Cat Position: Inhale deeply, arch your back up towards the ceiling, tucking your chin to your chest. This is the "cat" position. Hold for a moment.
Cow Position: Exhale, allowing your belly to drop towards the ground while lifting your head and tailbone toward the ceiling. This is the "cow" position. Hold for a moment.
Diagonal Reach: After the cow position, extend your right arm forward while reaching your left leg back, keeping them in line with your body. Hold this extended position for a few seconds.
Return to the starting position and repeat the diagonal reach with your left arm and right leg.
Alternate between the cat and cow positions, transitioning smoothly. Aim for 5-10 repetitions on each side. Focus on your breath, inhaling while expanding your spine and exhaling while contracting.
Tips:
Move slowly and controlled to avoid straining.
Keep your core engaged throughout the exercise to protect your back.
If you feel any discomfort, return to the neutral position and rest.
Kneeling Cat Cow Diagonal Reach Stretch FAQs
What muscles does the Kneeling Cat Cow Diagonal Reach Stretch work?
The Kneeling Cat Cow Diagonal Reach Stretch mainly works the core, with help from the back. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Kneeling Cat Cow Diagonal Reach Stretch?
None. The Kneeling Cat Cow Diagonal Reach Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Kneeling Cat Cow Diagonal Reach Stretch variations and alternatives?
Similar exercises include the Cat Cow Circle, Cat Cow Lookback, Cat Cow to Wide Calf Downward Dog Stretch and Cat Cow Stretch.
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