Mobility · Beginner

Cat Stretch

The Cat Stretch is a gentle spinal movement done on hands and knees that takes your lower and middle back through a full rounded curve. It loosens up the small joints along the spine, eases morning stiffness, and helps restore the natural mobility that sitting tends to steal. It's also a safe way to warm up the back before more demanding exercises.

1. 01

   Start on hands and knees with your wrists directly under your shoulders and your knees directly under your hips.

2. 02

   Keep your neck long and your gaze down at the floor before you begin — don't look up or tuck your chin yet.

3. 03

   Take a slow breath in, then as you breathe out, pull your belly button up toward the ceiling.

4. 04

   Let that belly lift carry the rounding all the way up your spine — lower back, middle back, and finally your upper back and neck.

5. 05

   Allow your head to drop naturally at the end of the movement; don't force your chin to your chest.

6. 06

   Hold the rounded position for 15 seconds while breathing steadily — don't hold your breath.

7. 07

   Slowly release back to a flat, neutral spine before repeating.

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  Only rounding the lower back — if your upper back stays flat and stiff, focus on letting your shoulder blades spread apart like wings to get the full curve.

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  Forcing the head down with neck muscles — your head should drop from the weight of gravity, not from you yanking it. If your neck feels strained, ease off.

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  Holding your breath through the hold — you'll notice your muscles tighten up instead of releasing. Breathe out as you round and keep breathing during the hold.

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  Wrists positioned too far forward — if your wrists ache, check that they're directly under your shoulders, not out in front of you.

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  Rushing through the movement — if you're bouncing in and out of the position, slow down and count to 15 at the top of the curve.