← Cat-Cow Stretch
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Cat-Cow Stretch

Lower Back · secondary: Core
Mobility beginner Home / Gym bodyweight / mat
Sets × Reps
1 × 8-10 cycles
Rest
0s
Est. Calories
~2.5/min
Muscle Group
Mobility
Starting Position

Move into the stretch slowly until you feel gentle tension, not pain.

Step-by-Step Instructions

1. Start on hands and knees, spine neutral.

2. Arch your back and lift your gaze (cow), then round your spine and tuck your chin (cat).

3. Move slowly between the two positions, matched to your breath.

Breathing

Breathe slowly and deeply, relaxing further into the stretch on each exhale.

Common Mistakes

Bouncing into the stretch and pushing through sharp pain.

Safety Tips

Never stretch into pain; ease off if you feel pinching or sharp discomfort.

Variations

Beginner: Small range of motion.

Intermediate: As described.

Advanced: Hold each end position for 3-5 seconds.

Equipment Not Available? Try Instead
Hip Circles
Hip Mobility
→
Child's Pose
Lower Back
→
The information provided by this application is for general fitness and nutrition education and is not medical advice. Consult a qualified healthcare professional before beginning a new exercise or nutrition program, especially if you have an existing medical condition, injury, or other health concerns.