Alternating spinal flexion and extension on all fours. Great warm-up. Improves flexibility and mobility in the back area. Helps with recovery and injury prevention. Can be incorporated into warm-up or cool-down routines.
How to Do Cat-Cow Stretch: Step by Step
On all fours, wrists under shoulders, knees under hips
Cow: drop belly, lift chest and tailbone
Cat: round back up, tuck chin
Flow between positions with breath
Common Mistakes to Avoid
Moving too fast
Not using full range of motion
Not coordinating with breath
Cat-Cow Stretch Tips
Start with bodyweight or light weight to master the form before progressing
Focus on the mind-muscle connection — think about the target muscle working
Control both the lifting and lowering phases for maximum muscle activation
Use a tempo of 2 seconds up, 1 second pause, 2 seconds down for best results