Consult your doctor before starting if you have any health concerns.
Cat Cow & Hip Opener
2 mins
No equipment
4 exercises
Target regions
Strength
Stretch
Shoulders
Arms
Chest
Core
Back
Legs
A 2-minute spine-and-hip flow that warms up the back first and works down to the hips for a connected lower-body reset.
Cat cow opens the routine, sweeping the spine through its full flexion and extension range. Half-kneeling hip flexor stretches then address the front of each hip, the area most shortened by hours of sitting. A deep squat sit closes things out, letting hips, ankles, and lower back settle into an open position.
The spine and hips work as one system: stiff mid-back forces the lower back to compensate, and tight hip flexors keep the pelvis tilted. Addressing both is more efficient than separating them.
Ready when you are
2 mins · 4 exercises