Cat-cow exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Cat-cow )

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Name of exercise  Cat-Cow
Other names of exercise Cat-cow
Description of exercise The cat-cow exercise is a simple yoga pose that involves moving between two positions – the cat pose and the cow pose. In the cat pose, the person is on their hands and knees with their back arched upwards like a cat. In the cow pose, the person drops their belly towards the ground and lifts their head and tailbone upwards. This exercise helps to stretch and strengthen the spine, improve flexibility and mobility in the back, and can also help relieve tension and pain in the neck and shoulders. It is often used as a warm-up or cool-down exercise in yoga classes and can be done at home for a quick and effective stretch.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Begin in four point kneeling with toes downward as shown.
  • Exhale and round back upward while bending neck downward.
  • Next, bend neck backwards and up while arching back downward.
  • Repeat.

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    Video Tutorial

     

    Body Part Neck, Chest, Lumbar, Abdominal
    Type of Muscles Cervical, Pectoral , Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Reposition

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved spine flexibility
  • Increased blood circulation
  • Improved posture
  • Strengthened core muscles
  • Reduced back pain
  • Improved balance
  • Increased range of motion
  • Improved digestion
  • Reduced stress and tension
  • Improved breathing patterns

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Cat-cow exercise is a gentle movement that involves arching and rounding the spine in a controlled manner. While it is generally safe for most people, there are certain situations where it should be avoided. Firstly, individuals with a history of spine injuries or conditions such as herniated discs, spinal stenosis, or osteoporosis should avoid this exercise as it may aggravate their condition. Pregnant women should also avoid this exercise, especially during the second and third trimesters, as it puts pressure on the abdomen and may cause discomfort. Additionally, if you experience any pain or discomfort while performing the Cat-cow exercise, it is important to stop immediately and consult a healthcare professional. It is also not recommended for those with wrist or shoulder injuries as it requires weight-bearing on these areas. Overall, it is important to listen to your body and avoid the Cat-cow exercise if it causes any discomfort or if you have any underlying medical conditions that may be worsened by this movement.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up before starting the exercise
  • Maintain proper form and alignment
  • Breathe deeply and evenly throughout the exercise
  • Start with slow and controlled movements
  • Avoid overstretching or straining your neck
  • Engage your core muscles
  • Keep your movements fluid and avoid jerking
  • Listen to your body and stop if you feel any pain or discomfort
  • Do not hold your breath
  • Gradually increase the intensity and range of motion over time.

    • Helpful in Diseases

  • Osteoporosis
  • Lower back pain
  • Herniated disc
  • Scoliosis
  • Arthritis
  • Spinal stenosis
  • Sciatica

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    Frequently asked questions

     

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