Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

StretchesLevel 1

Cat-Cow

On hands and knees, slowly round your back up, then let it dip down. Gentle movement for a stiff back.

Moving (red): Spine
Helping (amber): Stomach, lower back
Do: 8 to 10 slow rounds
Rest: Use it as a warm-up or cool-down

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Wrist pain, or knee pain when kneeling? Do it seated on a chair with your hands on your knees. Osteoporosis? Skip this one unless Nida says it is safe for you.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

Start on hands and knees. Hands under your shoulders, knees under your hips.
Move slowly, with your breath. Nothing should hurt.
Cat: round your back up toward the ceiling. Tuck your chin and tailbone. Breathe out.
Cow: let your stomach sink and lift your chest and tailbone. Look slightly ahead. Breathe in.

Where your hands and feet go

Feet: Knees under your hips, hip-width apart, tops of your feet on the floor. Knees do not move.
Hands: Flat on the floor under your shoulders, fingers pointing forward, arms straight. Hands do not move.
Body: Start with a flat back.
The movement: Only your spine moves. Round it up toward the ceiling, then let it dip down, slowly, in time with your breath.

Watch out for

Forcing the movement. Stay in a comfortable range.
Bending the elbows. Arms stay straight.
Rushing. One round takes about 6 seconds.

Make it easier

Make the movement smaller.

Make it harder

Pause for 2 seconds at each end.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026