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Segmental Cat Cow
The Segmental Cat Cow is a mobility exercise with no equipment for your back. Share of the load in the Zulta muscle model: spinal erectors (lower back) 32%, upper abs 15% and mid traps 13%.
How to do it
- Start on hands and knees on a mat, hands under the shoulders and knees under the hips.
- Tuck the tailbone first, then round the lower back, the middle back and finally the neck, one section at a time.
- Pause fully rounded while breathing out.
- Reverse from the tailbone: tip the pelvis, then extend the lower back, middle back and neck in turn into an arch.
- Continue slowly for 45 to 60 seconds, one breath per phase.
Tips
- Go slower than feels necessary to feel each section move.
- Keep the arms straight and the weight even between hands and knees.
Common mistakes
- Moving the whole spine at once like a regular cat cow.
- Leading with the head instead of the pelvis.
Muscles worked by the Segmental Cat Cow
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Rounding and arching in turn. Active rotation and extension of the upper back: the erectors and obliques move the spine, the shoulder blades follow, and the pecs open at end range.
Segmental Cat Cow alternatives
Easier
- Cat Cow
- Bench Thoracic Extension
- Thoracic Extension on Foam Roller
- Open Book
- Quadruped Thoracic Rotation
Frequently asked questions
What muscles does the Segmental Cat Cow work?
Mainly the spinal erectors (lower back). The upper abs, mid traps and rhomboids assist.
Is the Segmental Cat Cow good for beginners?
The Segmental Cat Cow is rated intermediate. If you are new, learn the Cat Cow first and build up from there.
What is a good alternative to the Segmental Cat Cow?
For example the Cat Cow, Bench Thoracic Extension and Thoracic Extension on Foam Roller. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.