rzen
7274f155e9
Exercise Library/ holds per-exercise reference docs (setup, cues, mistakes, progressions) with SVG visuals and a Python-rendered motion pipeline; Workouts/ExerciseFigure renders the bundled *.motion.json rigs as animated stick figures on the exercise screen. Exercises gain a warm-up/main-circuit category, timed exercises display hold time via planSummary, and a completed exercise reopens to a check screen instead of its timers.
38 lines
1.1 KiB
Markdown
38 lines
1.1 KiB
Markdown
# Cat-Cow
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Gentle spinal mobility drill that wakes up the whole trunk before core work.
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- **Category:** Warm-up
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- **Type:** Spinal mobility
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- **Targets:** Thoracic and lumbar spine, deep core awareness
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- **Prescription:** 10 slow reps (one rep = cat + cow)
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## Setup
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On all fours: hands under shoulders, knees under hips, spine neutral, gaze at
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the floor.
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## Execution
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1. **Cat** — exhale, press the floor away, round the whole spine up toward the
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ceiling and tuck chin and tailbone.
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2. **Cow** — inhale, let the belly drop, lift the chest and tailbone, gaze
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slightly forward.
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3. Flow between the two, one breath per position.
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## Cues
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- Move segment by segment, not as one stiff plank.
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- Let the breath set the tempo — no rushing.
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- Reach the mid-back toward the ceiling in cat; most people only move the neck.
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## Common Mistakes
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- All the motion coming from the neck and hips, none from the mid-back.
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- Collapsing into the shoulders instead of pressing the floor away.
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## Progression
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Smaller pain-free range → full range → slower tempo with a pause at each end →
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segmental rolls (peel one vertebra at a time)
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