Mobility · Level 1
Cat–cow
On all fours, alternate rounding and arching your back with your breath.
- Suggested dose
- 1 × 10 rep · 10s rest
- Equipment
- No equipment · or · Mat
- Works
- Lower back, Upper back, Abs
- Pattern
- Mobility
How to do it
- Hands under shoulders, knees under hips.
- Exhale rounding your back (eyes to your navel).
- Inhale arching gently (eyes forward).
Key points
- Vertebra by vertebra
- Pain-free
Common mistakes
- Jerky movement
Why it helps your tennis
Lubricates the spine before and after playing.
Related exercises
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.
- Lunge with rotationForward lunge and trunk rotation toward the front leg.