Cat-Cow
Bodyweight · Spine
How to do it
- Set up on all fours — hands under shoulders, knees under hips
- Breathe out and round your back, tucking chin and tailbone under
- Breathe in and lift your chest and tailbone, letting your belly drop
- Flex and extend the spine in time with your breath
- Move the spine one segment at a time, not from one spot
- Take 8 to 10 slow rounds, pausing briefly at each end
Common mistakes
- Rushing through it — slow to one full round per breath
- Bending only at the lower back; spread the movement along the whole spine
- Forcing the end range until it pinches — mobility work should never hurt
Cat-Cow moves the spine through gentle flexion and extension, warming the joints and reminding the back how to move segment by segment rather than in one block. It needs no equipment and suits every level, so it earns a place at the start of most sessions or as a break from long hours sitting. Eight to ten unhurried rounds, one per breath, is plenty; repeat the set later in the day if the back still feels stiff.
Other ways to train this: Thoracic Rotation, Kneeling Hip Flexor Stretch, Hamstring Stretch.
Kneeling Hip Flexor Stretch
Bodyweight · Hip Flexors
How to do it
- Kneel on one knee with the other foot flat in front, knee over ankle
- Tuck your tailbone under and flatten your lower back before you move
- Squeeze the glute on the kneeling side — it deepens the stretch considerably
- Shift your hips forward a few centimetres until the front of the hip stretches
- Hold 30 to 45 seconds each side, breathing steadily throughout
- Return to it daily if you sit for most of the day
Common mistakes
- Arching the lower back — tuck the tailbone under and the stretch moves into the hip
- Letting the front knee travel far past the toes; keep that shin near vertical
- Bouncing at the end range — hold still and let the tension ease
The kneeling hip flexor stretch lengthens the muscles at the front of the hip, which shorten in people who sit for most of the day and can limit how far the hip extends in squats, lunges and sprinting. It needs only a floor and something to pad the knee, so beginners can use it straight away. Two holds of 30 to 45 seconds per side on most days works well, either after training or between long spells at a desk.
Other ways to train this: Hamstring Stretch, Cat-Cow, Thoracic Rotation.
Thoracic Rotation
Bodyweight · Upper Back
How to do it
- Lie on your side with knees bent 90° and stacked, arms straight ahead
- Rest your top knee on the floor or a cushion and keep it there
- Sweep the top arm across your chest and open it towards the floor
- Follow your hand with your eyes so the neck turns with the chest
- Turn until the chest stops moving, not until the hips roll over
- Take 8 slow reps per side, breathing out as you open
Common mistakes
- Rotating from the lower back — keep the hips and knees stacked and still
- Throwing the arm open at speed; move slowly and stop where the chest stops
- Holding the breath — breathe out as you open and in as you return
Thoracic rotation restores turning range in the upper back, the part of the spine built to rotate. Freeing it takes demand off the lower back in twisting sports and helps the shoulders sit better overhead when pressing or pulling. No equipment is needed and the movement suits any level. Eight slow reps per side before upper-body training, or twice a day through desk-heavy weeks, is a sensible dose. The range should stay comfortable — rotation is never worth forcing.
Other ways to train this: Cat-Cow, Band Shoulder Pass-Through, Kneeling Hip Flexor Stretch.
Hamstring Stretch
Bodyweight · Hamstrings
How to do it
- Sit tall with one leg straight and the other foot tucked towards your groin
- Point the toes of the straight leg up, knee soft rather than locked
- Hinge forward from the hips with your chest tall and back flat
- Stop at a firm stretch behind the thigh, well short of pain
- Hold 30 to 45 seconds each side and breathe out into it
- No bouncing — stay still and let the tension settle
Common mistakes
- Rounding the back to reach further — hinge at the hips and reach less far
- Locking the knee hard; leave a small bend to keep the load off the joint
- Holding a long stretch right before a heavy set — keep pre-lift holds brief
The hamstring stretch works on the length of the muscles at the back of the thigh, which often limit how far a person can hinge or squat before the lower back starts to round. It needs no equipment and suits complete beginners as well as experienced lifters. Two to three holds of 30 to 45 seconds per side, several days a week, is a reasonable dose. Long static holds sit better after training, or in a session of their own, than immediately before heavy lifting.
Other ways to train this: Kneeling Hip Flexor Stretch, Cat-Cow, Thoracic Rotation.
Band Shoulder Pass-Through
Bodyweight · Shoulders
How to do it
- Hold a band or broomstick with a very wide grip, arms straight
- Stand tall with ribs down; do not arch the lower back
- Sweep the arms overhead and behind you without bending the elbows
- Move slowly and stop the moment the shoulders shrug or pinch
- Return along the same path under control, then repeat
- Narrow the grip over weeks as the range improves
Common mistakes
- Starting with too narrow a grip — widen it until the pass feels easy
- Arching the lower back to force the arms further back; keep the ribs down
- Using a heavy band and pulling hard — light tension is all this needs
The band shoulder pass-through takes the shoulders through their full overhead and behind-the-back range under almost no load, which makes it a useful warm-up before pressing, pulling or any overhead work. A light resistance band, broomstick or rolled towel is all it needs, and any level can use it. Five to ten slow passes before upper-body training is enough. Anyone with a history of shoulder dislocation or ongoing shoulder pain should keep the grip wide and the range small.
Other ways to train this: Thoracic Rotation, Cat-Cow.