Exercise
Cat Stretch
BeginnerQuadruped spinal flexion and extension exercise for mobility and trunk awareness.
Setup instructions
Begin on hands and knees with wrists under shoulders and knees under hips. Find a neutral spine to start. Keep the gaze soft and the abdominals engaged.
Breathing cues
Exhale to round. Inhale to lengthen or extend.
Movement steps
- 1Exhale to round the spine toward the ceiling, drawing the navel up.
- 2Inhale to return to neutral or move into gentle extension.
- 3Alternate flexion and extension with smooth breath.
- 4Keep the shoulders away from the ears.
Common mistakes
Moving only the neck; collapsing the low back in extension; locking the elbows; rushing the rhythm.
Safety notes
Pad the knees if needed. Reduce range if wrist discomfort appears.
Connections
Related exercises
FAQs
Is Cat Stretch beginner-friendly?
Yes. Cat Stretch is one of the most common beginner spinal mobility drills.
What muscles does Cat Stretch work?
Abdominals flex the spine; back extensors guide extension; shoulders stabilise the position.
What is Cat Stretch good for?
It improves spinal mobility, trunk awareness, and breath-linked movement.
Should I move into full extension?
Only if it feels comfortable; many people alternate cat round with neutral spine only.