11 Daily Flexibility Exercises for a Pain-Free Life

4. Cat–Cow spinal mobility (flexion/extension)

Two-line summary: Encourages full spine movement, easing stiffness in the low back and neck. This controlled flow promotes spinal lubrication and reduces morning tightness. Step-by-step instructions: Begin on hands and knees with wrists under shoulders and knees under hips. For "Cat," exhale and round the spine, tucking the chin and tailbone. For "Cow," inhale and lift the chest while dropping the belly and tilting the pelvis. Move slowly through 10–12 rounds, matching breath to movement. Keep each transition smooth and avoid forcing the range. Modifications and progressions: If kneeling is uncomfortable, do seated cat–cow by alternating rounded and arched positions while sitting tall. To progress, add slightly longer holds at the end range for two to three breaths. Safety cautions: If you have spinal instability or recent surgery, check with your clinician before doing repeated flexion and extension. Stop if shooting pain or new symptoms arise. Habit-stack tip: Do this before brushing your teeth in the morning to build a morning mobility habit.