The 90-Second Reset Every Active Adult Needs
If you love staying active—whether it’s golf, running, tennis, or hitting the gym—you know the downside: tight backs, stiff hips, and post-workout soreness that lingers longer than it should.
The good news? You don’t always need a long recovery session to feel better. Sometimes just a couple minutes of smart movement can restore mobility, reduce stiffness, and help your body perform at its best.
At The Well Co., one of our favorite go-to resets for active adults is the Cat-Cow breathing drill.
Dr. Ashley Romine and Dr. Meg Teed at The Well Co. in Bluffton SC, physical therapists supporting active adults with mobility, recovery, and performance care.
Why It Works for Athletes and Weekend Warriors
When you repeat the same movements—think running strides, golf swings, or overhead presses—your body develops tight spots and compensations. The spine, hips, and shoulders take the brunt of it, limiting your performance and putting you at risk for injury.
Adding quick resets throughout the day helps you:
Restore mobility where your body needs it most
Rebalance the spine and core after repetitive training
Improve breathing mechanics for better endurance and power
Feel lighter, looser, and ready for your next session
How to Do the Cat-Cow Breathing Reset (90 Seconds)
Start on your hands and knees (or modify: hands on a bench or golf cart).
Inhale deeply as you arch your back and lift your chest (Cow).
Exhale fully as you round your spine and tuck your chin (Cat).
Move slowly, syncing each rep with your breath.
Continue for 6–10 breaths, about 90 seconds total.
Pro Tip: Try this right after a workout or practice session—it helps your nervous system shift from “go mode” into recovery.
When to Use It
Post-run cool-down
Before teeing off on the course
Between sets at the gym
After long drives or flights to loosen up
Anytime your back or hips feel tight
Next Steps: From Reset to Results
Cat-Cow breathing is a small move with big impact—but it’s just the start. When combined with a full mobility and strength plan, it helps you move more efficiently, build resilience, and keep performing at a high level—on the course, in the gym, or wherever you play.
Ready to go beyond quick fixes? Book a free Discovery Call at The Well Co., and let’s design a plan that keeps you moving stronger, longer.
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Smart athletes know recovery and mobility are just as important as training. Start with simple resets like Cat-Cow breathing—and unlock the consistency and performance your body deserves.