Cat-Cow Stretch
A gentle, flowing spinal mobility exercise that alternates between arching and rounding the back to ease stiffness and warm up the spine.
Demonstration video coming soon
A guided YouTube video will appear here once it's available.
Step-by-Step Instructions
Begin on your hands and knees with hands under shoulders and knees under hips.
As you inhale, gently drop your belly, lift your chest and gaze — this is 'cow'.
As you exhale, round your spine toward the ceiling and tuck your chin — this is 'cat'.
Move slowly with your breath, flowing between the two positions.
Repeat for 8–10 smooth cycles.
Benefits
- Improves spinal mobility and flexibility
- Eases morning stiffness
- Encourages gentle, controlled movement
- Promotes body awareness and breathing
Precautions
- Move slowly and stay within a comfortable range
- Avoid if you have an acute disc flare-up without provider guidance
- Keep movements pain-free
Common Mistakes to Avoid
- ✕Moving too quickly and losing control
- ✕Forcing the range instead of flowing gently
- ✕Holding the breath instead of syncing with movement
Make it harder
- Add a gentle side-to-side sway
- Hold each end position for 2–3 breaths
Make it easier
- Perform seated in a chair
- Reduce the range of motion
Related exercises
Bird Dog
A core-stability exercise that trains the muscles supporting your spine by extending opposite arm and leg while keeping the torso still.
Child's Pose
A restful, restorative stretch that gently lengthens the lower back and hips while encouraging slow, calming breathing.
Thoracic Rotation
An open-book rotation that restores rotational mobility to the mid-back, often stiff from long hours of sitting.