Cat-Cow Stretch tutorial
The cat-cow stretch is a gentle movement on all fours in which the spine alternates between rounding and arching. It improves mobility throughout the spine, eases stiffness in the back and neck, and suits all levels as a warm-up or an active break after long periods of sitting.
How to perform
- Get on all fours with hands under shoulders and knees under hips.
- Start with your spine in a neutral, flat position.
- For cow, let your belly drop toward the floor, open your chest and lift your gaze slightly.
- Hold this position for a few seconds.
- For cat, round your back toward the ceiling and tuck your chin toward your chest.
- Alternate slowly and smoothly between the two for 60 seconds or 8 to 10 rounds.
Breathing: Inhale slowly as you move into cow and exhale as you round into cat.
Key tips
- Initiate the movement from the tailbone and let it travel up the spine to the neck.
- Distribute weight evenly between hands and knees.
- Match the pace of the movement to your breathing.
Common mistakes
- Moving fast and jerky
- Locking the elbows and sinking into the shoulders
- Cranking the neck back too far in cow
Safety: People with wrist or knee pain can pad the knees or perform the movement seated on a chair with hands on the knees.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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