Forward Fold
Hamstring Flexibility
Flexibility2 mins
Spinal Decompression
Cat-Cow Stretch
Creates dynamic movement in your spine, helping to decompress vertebrae and increase the space between spinal discs for better nutrient absorption.
Difficulty
Beginner
Duration
2 mins
Category
Flexibility
How Cat-Cow Stretch Helps You Grow Taller
The Cat-Cow stretch creates dynamic movement in your spine, helping to decompress the vertebrae. This decompression increases the space between your spinal discs, allowing them to absorb more nutrients and water. During your teen years, your growth plates are still active, and this spinal movement helps maintain optimal conditions for growth. The alternating flexion and extension also stimulates synovial fluid production, which lubricates your spine and keeps it healthy.
Best when done
Daily for 2 mins
Goal
Spinal Decompression
Benefits
- Improves spinal flexibility and mobility
- Relieves back tension and pain
- Enhances core strength and stability
- Promotes better breathing and lung capacity
- Reduces stress through mindful movement
How To Do It
- 1Start on your hands and knees in a tabletop position
- 2Inhale, arch your back, lifting your head and tailbone (Cow)
- 3Exhale, round your spine, tucking chin to chest (Cat)
- 4Flow smoothly between positions for 8-10 repetitions
- 5Keep movements slow and controlled
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