Standing Cat Cow Stretch
Improve spinal flexibility with the Standing Cat Cow Stretch. A gentle, accessible exercise for all fitness levels!
The Standing Cat Cow Stretch mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Standing Cat Cow Stretch Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Spinal Erectors (erector spinae)
Standing Cat Cow Stretch Variations and Alternatives
How to do the Standing Cat Cow Stretch
Standing Cat-Cow Stretch
Starting Position:
Stand up straight with your feet hip-width apart.
Keep your knees slightly bent.
Allow your arms to hang naturally at your sides.
Placing Your Hands:
Raise your arms and bend your elbows.
Place your hands softly behind your head, interlacing your fingers or gently supporting your head with your hands.
Inhale (Arch Your Back):
As you inhale, lift your chest up toward the ceiling.
Arch your back gently, allowing your shoulders to pull back.
Look slightly upward while keeping your neck relaxed.
Exhale (Round Your Back):
As you exhale, tuck your chin toward your chest.
Round your back by pushing your midsection slightly forward.
Engage your core muscles as you hold this position.
Repeat:
Continue to alternate between the arching and rounding of your back for 5 to 10 cycles.
Move slowly with your breath to enhance relaxation and flexibility.
Ending Position:
After completing your cycles, return to the neutral standing position.
Take a deep breath and relax your arms down by your sides.
Tips:
Focus on your breath throughout the exercise.
Do not force your movements; maintain a gentle flow.
If you feel any discomfort, ease up on your stretch.
Standing Cat Cow Stretch FAQs
What muscles does the Standing Cat Cow Stretch work?
The Standing Cat Cow Stretch mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Standing Cat Cow Stretch?
None. The Standing Cat Cow Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Standing Cat Cow Stretch variations and alternatives?
Similar exercises include the Bodyweight Standing Back Stretch, Cat Cow Circle, Cat Cow Lookback and Cat Cow to Wide Calf Downward Dog Stretch.
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