🐈 Cat–Cow Stretch

A soothing spine mobiliser that eases stiffness and tension. A calm, mobile body helps lower the stress response tied to PCOS symptoms.

Mobility
Beginner
1–2 min
Daily
Mat (optional)

How to do it

Start on all fours, hands under shoulders, knees under hips.
Breathe in and drop your belly, lifting your chest and tailbone (Cow).
Breathe out and round your spine toward the ceiling, tucking your chin (Cat).
Flow slowly between the two with your breath.
Continue for 8–10 slow rounds.

Posture & form

Let your breath lead each movement.
Move through your whole spine, not just your lower back.
Keep your arms straight but elbows soft.
Stay slow and gentle — this is a stretch, not a workout.

Timing & how often

8–10 slow rounds, about 1–2 minutes. Lovely any day, especially as a warm-up or before bed.

Stay safe

Cushion your knees. Keep the range comfortable if you have any back sensitivity.

Track it automatically

PCOS Ai times the session, estimates calories burned from your weight, and logs it to your day — so movement shows up next to your symptoms and cycle.

More on PCOS

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Get PCOS Ai

General wellness information, not medical or dietetic advice. Nothing here diagnoses, treats or cures PCOS. Nutrition figures are per-serving estimates. Check with your doctor or a registered dietitian before making significant changes — especially if you are pregnant, breastfeeding, diabetic or managing a food allergy.