Cat Stretch
Cat Stretch is a flexibility – spinal flexion exercise involving Erector spinae. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Erector spinae
- Secondary muscles
- Rhomboids, Middle trapezius, Trapezius
- Exercise type
- Flexibility – spinal flexion
Exercise technique
- Support
Place hands under shoulders and knees under hips.
- Hand pressure
Spread palms on the floor and keep elbows long.
- Pelvis
Tuck your tailbone inward.
- Back
Draw your abdomen inward and round your spine toward the ceiling.
- Neck
Let your head drop comfortably to lengthen the back of your neck.
- Hold
Briefly maintain the rounded position with a comfortable stretch throughout your back.
- Release
Slowly return pelvis and back to neutral while maintaining hand support.
Key technique points
- Maintain flexion in this variation.
- Do not bend elbows.
- Push between the shoulders toward the ceiling.
- Do not forcefully pull your neck.
- Keep knees under hips.
- Exhale to broaden your back.
Common mistakes
Moving into cow pose
Do not turn the static cat stretch into repeated lower-back arching.
Shifting hips backward
Do not move your pelvis away from above the knees and change the target.
Collapsing onto elbows
Do not bend arms instead of rounding your back.
Pressing the chin
Do not force your chin to your chest through excessive neck flexion.
Moving only the upper back
Do not entirely omit the inward pelvic tuck.
Holding the breath
Do not stop abdominal and chest breathing movement throughout the hold.
Frequently asked questions
Cat Stretch: why is “Moving into cow pose” a mistake?
Do not turn the static cat stretch into repeated lower-back arching.
Cat Stretch: why is “Shifting hips backward” a mistake?
Do not move your pelvis away from above the knees and change the target.
Cat Stretch: why is “Collapsing onto elbows” a mistake?
Do not bend arms instead of rounding your back.
Cat Stretch: why is “Pressing the chin” a mistake?
Do not force your chin to your chest through excessive neck flexion.
Cat Stretch: why is “Moving only the upper back” a mistake?
Do not entirely omit the inward pelvic tuck.
Cat Stretch: why is “Holding the breath” a mistake?
Do not stop abdominal and chest breathing movement throughout the hold.
What should I focus on when doing Cat Stretch?
Maintain flexion in this variation. Do not bend elbows. Push between the shoulders toward the ceiling. Do not forcefully pull your neck. Keep knees under hips. Exhale to broaden your back.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.