Cat-cow stretch
The cat-cow stretch is a gentle mobility exercise for the spine, done on all fours: you move between arching your back (cow) and rounding it (cat) in time with your breath. Use it on waking, after training or during a desk break.
Also called the cat and cow stretch or cat-cow pose.
- Works
- Spine, upper and lower back
- Time
- About 30 sec
- Kit
- None
- Intensity
- 1 of 5 on Prep's scale
How to do it
How to do the cat-cow stretch.
Flow between the two positions for about 30 seconds: breathe in into the arch, out into the round. Keep the range comfortable.
Step 1
Inhale: cow
Start on all fours, hands under shoulders and knees under hips, with fingers spread. Inhale and gently lower your belly while lifting your chest and tailbone. Keep your neck long and look slightly ahead.
Step 2
Exhale: cat
Exhale, press into your palms and round your back, tucking your tailbone and letting your chin lower gently. Keep flowing between cow and cat with your breath, or finish when you are ready.
Form
Cat-cow stretch form.
A gentle change between rounding and arching along your back, without forcing the neck or lower back.
Keep
- Move with your breathInhale into the arch; exhale into the round.
- Share the movementLet your pelvis, back and head move together.
- Use a comfortable range
Common mistakes
- Throwing the head backLet the neck follow the back gently.
- Rushing between positionsKeep each change smooth and controlled.
- Easier version
- Try it seatedSit with hands on your knees and make a smaller round and arch.
- When to stop
- Stop if the movement causes pain.If the exercise remains painful, ask a physiotherapist or GP for advice.
Questions
Cat-cow stretch questions.
What does the cat-cow stretch work?
The cat-cow stretch works the spine, and also the upper back and lower back.
What is the cat-cow stretch good for?
Prep uses the cat-cow stretch for spinal movement, on waking, after training or during a desk break.
How long should you do the cat-cow stretch?
Flow between the two positions for about 30 seconds: breathe in into the arch, out into the round. Keep the range comfortable.
How do you make the cat-cow stretch easier?
Try it seated. Sit with hands on your knees and make a smaller round and arch.
When should you stop the cat-cow stretch?
Stop if the movement causes pain. If the exercise remains painful, ask a physiotherapist or GP for advice.
Alternatives
Cat-cow stretch alternatives.
Similar moves
In these routines
More back stretches
Do it timed, in your plan.
Prep times it for you, shows the demo clip and plans your week around the areas you choose.