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This is the only exercise you need to do to keep your back flexible as you get older, says a yoga teacher

Harry October 27, 2024

Back pain and stiffness are common complaints, especially as we get older. Natural wear and tear over the years plays a part, but sitting for long periods of time (especially if you work a desk job) can make the condition worse.

Good news? There is a simple solution that will help eliminate the negative impact: stretching.

It sounds simple, because it is. Stretching your back muscles and mobilizing your spine can restore your range of motion and reduce stiffness.

“When you sit in front of a computer all day, your spine starts to tighten, and by moving the spine, you open up the muscles in the back,” says yoga instructor and founder Laura Childs. Samya Studios.

There’s one move in particular that comes up frequently in yoga classes, and it’s a game-changer for improving spinal mobility, according to Childs. “Cat-cow pose is one of the best things you can do for your spine.”

“I don’t think I’ve taught a single lesson without offering (cat-cow) at the beginning of the lesson just to warm up the mobility in the spine,” adds Childs.

This is one of the best yoga stretches for beginners. Regular practice that you can easily do at home will help your spine stay flexible as you get older.

How to do cat-cow pose?

Cat-Cow Yoga Pose – Yoga with Adriene – YouTube
Cat-Cow Yoga Pose - Yoga with Adriene - YouTube

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Since cat-cow is a bodyweight exercise, no equipment is required. However, since you will be in a four-point kneeling position, a yoga mat or towel will support your knees.

To perform the cat-cow pose, follow these steps:

Place your hands under your shoulders and your knees under your hips to create a tabletop position.
Breathe in deeply and as you exhale, turn your back towards the ceiling, lower your head towards the floor and pull your chin towards your chest.
As you inhale, arch your back by tilting your belly toward the floor.
Lift your chest and tailbone while lifting your head forward or slightly upward.
Keep your shoulders away from your ears and your arms straight.
Flow between two poses for eight breaths.

Cat-cow pose can also be done while sitting. “You can also do the same movements by sitting down, bringing your hands to your knees and opening and closing your chest,” he says.

Cat-cow benefits

Cat-cow is a satisfying stretch. As you move, you may feel your back muscles loosen, and over time your spinal mobility will improve.

This pose can also help you improve your posture and support your spine by working your core muscles.

Practicing cat-cow exercise regularly (every day, for example) can be a relaxing ritual that can also benefit your mental health, especially when paired with mindful breathing. You can also do this as part of a longer yoga flow, like this 15-minute one. yoga for mobility routine.