Cat Stretch

A spinal flexion stretch performed in a quadruped position to lengthen the entire back and improve spinal mobility.

Instructions

1. Position yourself on a padded floor or yoga mat on your hands and knees.
2. Place your wrists directly under your shoulders and knees directly under your hips.
3. Pull your belly in and engage your abdominal muscles.
4. Round your entire spine from your lower back all the way up through your neck.
5. Lower your head, bringing your chin toward your chest.
6. Tuck your tailbone under, creating a cat-like arched back position.
7. Feel the stretch extending from your lower back through your entire spine and shoulders.
8. Hold this stretched position for 15-30 seconds while breathing deeply and relaxing.
9. Slowly return to the starting position when ready.

Tips

• This is one half of the cat-cow stretch sequence
• Round your entire spine completely for maximum stretch benefit
• Relax into the stretch and avoid forcing your muscles
• This stretch effectively lengthens the muscles of the back
• Hold the position for at least 15 seconds to allow adequate muscle relaxation
• Perform this stretch when your muscles are warm, ideally after exercise
• This movement is safe and beneficial for lower back health