Disco Cow
Disco Cow
Muscle Group(s) Stretched: Back*
Ranges of Motion Trained: Back extension, back flexion, back lateral flexion
Type of Stretch: Active Dynamic
Difficulty: All-Levels
Suggested Prerequisites: none
One of my favorite variations on the “traditional” cat-cow back stretch, this “disco” cow adds in a side stretch to work our spinal lateral flexion (sidebending) in addition to our extension (backbending) and flexion (rounding).
I’ve also heard this exercise referred to as “barrel rolls” or “slinky cat-cow.”
How To
Step 1
Start in a tabletop position on hands and knees.
Step 2
Round your back by pressing your hands into the floor, tucking your tailbone, tucking your chin toward your chest, and pushing your upper back up towards the sky.
Step 3
Circle your chest over to one side as you round one side of your back and arch the other.
Step 3
Arch your back as you drop your chest to the floor, lifting your head and lifting your tailbone.
Step 4
Continue your chest circle to take your chest over to the other side, and then back up towards the ceiling (rounding your back).
Repeat for 4-5 circles in one direction, then switch directions.
Modifications
Need to make it easier?
Keep it small.
Want to make it harder?
Bend your elbows and see how big of a circle you can trace with your chest (swooping it down towards the floor as you bend your elbows). This may not technically be “harder” but it does vary the stretch a bit!
Related Content
Flexopedia: Disco Cow
Blog Post: 6 Cat-Cow Variations for Spinal and Shoulder Mobility
Blog Post: Why Your Upper Back Sucks at Backbending (and How to Make it Suck Less)
