How to Do a Cat and Dog Exercise

Three Methods:Getting in the Starting PositionPerforming the ExerciseFrequency

This exercise improves flexion and extension of the spine, in addition to coordinating the head and pelvis with one another.

Method 1
Getting in the Starting Position

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    Put your hands and knees on the ground. Push yourself up as if you're about to start crawling, but create a right angle with your hips/knees and make sure your hands are directly underneath your shoulders. There should be an equal amount of weight placed on each appendage--shift your body a bit if this is not the case.

Method 2
Performing the Exercise

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    In one fluid movement, arch your back, suck in your stomach, and bring your hips forward. Tuck your chin into your chest and inhale.
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    Now look up rather than into your legs or at the floor. Exhale, squeeze your shoulder blades together, and relax your stomach/back as you do so.
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    Continue moving your head up and down. Move your body in accordance with it, curling in as you're looking down and relaxing out as you're looking up. Do not, however, bend your elbows or rock forwards or backwards during the activity.

Method 3

  • It's recommended that you do 15 repetitions of this exercise, focusing on intentional movements.


  • If you feel any discomfort, you can limit your movement in either direction to alleviate it.
  • Try to do this exercise as smoothly as possible without skipping any of the parts. Practice for awhile to really get the hang of it!


  • Those with poor balance should be careful when performing this exercise.
  • Potential injuries may be incurred if this exercise is performed incorrectly.

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Categories: Personal Fitness