Cat Stretch
Improve flexibility & posture with the Cat Stretch! Gently mobilize your spine and ease tension in this simple, effective exercise.
The Cat Stretch mainly works the lower back and core, with help from the back and traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Cat Stretch Muscles Worked
Primary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Secondary
Upper Traps (trapezius, upper fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor); Boxer Muscle (serratus anterior)
Cat Stretch Variations and Alternatives
How to do the Cat Stretch
Start in a tabletop position with your hands directly under your shoulders and knees under your hips.
Inhale deeply as you gently begin to arch your back, dropping your stomach towards the floor and lifting your chin and pelvis towards the ceiling. This is the 'Cow' position in the traditional Cat-Cow stretch. Attempt to create a comfortable stretch in your abdominal muscles and a gentle extension through your spine.
After holding this position for a few seconds, exhale fully as you reverse the motion by rounding your spine upwards, tucking your pelvis under, and bringing your chin towards your chest. In this 'Cat' position, aim to stretch the muscles along your back, creating space between each vertebra.
Alternate between these two positions (Cat and Cow), moving slowly and smoothly, synchronized with your breath.
Repeat for a series of repetitions, or for a given duration, generally around 5-10 cycles, ensuring to maintain control and mindful movement throughout the stretch.
Note: Proper form and breathing are crucial in the Cat Stretch to maximize the benefits and avoid any undue strain on the back or neck. Always move within a comfortable range of motion, avoiding any jerky or forced movements. If you feel any pain, stop the exercise and consult a professional.
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Cat Stretch FAQs
What muscles does the Cat Stretch work?
The Cat Stretch mainly works the lower back and core, with help from the back and traps. The main muscles are the erector spinae and rectus abdominis.
What equipment do you need for the Cat Stretch?
None. The Cat Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Cat Stretch variations and alternatives?
Similar exercises include the Cat Cow Circle, Cat Cow Lookback, Cat Cow to Wide Calf Downward Dog Stretch and Cat Cow Stretch.
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