A cat-cow stretch routine with locked elbows and wide hands. Push shoulders forward while hiding your chest for thoracic extension, then reverse to pull shoulders back and lift your chin. Keep elbows straight and move slowly for instant posture improvement.
How to do a cat-cow. Now, one of the keys with doing the cat-cow, or the key to doing a cat-cow, is always ensuring that your elbows are completely locked throughout the motion. And the other thing I like to do when instruct is I like to splay and spread my hands as much as possible. Then in this position, your knees should just be under your hips. So this is a nice position for me to do the cat-cow. So where we're going to start is I'm going to completely tuck my chin, and then I'm going to push the world away. Now, most people do a cat-cow, they stop there. No, no, no. What we want to do is we want to really push everything and even there I can get even more range. To keep it simple, I want you to think of it as hiding your boobies. I'm pushing my shoulders forward and my elbows are completely straight. The reverse, I'm going to do the complete reverse. So keeping my elbows locked, I'm pulling and drawing everything together. You can see my head starts to come up. I'm going to bring my chin up as much as I can, and I'm going to plant everything down.
