Segmented Cat/Cows with PAILs and RAILs is a great mobility exercise to improve your spinal mobility as well as begin to develop the strength of the spine. If you have back pain you want to ensure that you start slow and never move into pain. Start with PAILs contractions only and progress into the RAILs contractions when you are ready or when you are aiming to increase your range of motion.

It is recommended to do this daily if your PAILs/RAILs efforts are between 20-50% holding between 10-20 seconds. If you are wanting to increase the capacity of the tissues and the intensity is 60%+ effort hold for 10 seconds and aim for 3 days a week.