Exercise guide
Cat Stretch
The Cat Stretch is a bodyweight mobility exercise performed on the hands and knees. The spine gradually rounds as the abdomen draws inward and the head lowers. The movement may be felt through the lower back, middle back, and upper back near the traps.
Training context
Areas involved in the Cat Stretch
The stretch moves several regions of the spine rather than isolating one small muscle. The hands, knees, and lower legs provide the base while the back rounds upward.
The position should remain comfortable and unforced. A smaller range is appropriate when the wrists, knees, or neck become uncomfortable.
Technique overview
Round the spine gradually
Begin on all fours with the hands beneath the shoulders and knees beneath the hips. Draw the abdomen inward and slowly round the back from the pelvis through the upper spine. Allow the head to lower without pulling the chin forcefully. Hold briefly, then return to neutral at the same controlled pace.
Treat this as an overview and use a range, pace, and setup you can control.