Exercise guide · beginner
Cat Cow Back Stretch
The cat cow back stretch is a bodyweight mobility exercise targeting the lower back and spine through alternating extension and flexion. It improves spinal flexibility, reduces tension, and is commonly used in warm-up and rehabilitation routines.
- Equipment
- bodyweight
- Typical range
- 10–15 seconds
- Also works
- core, neck
01 · Set up
Move into the starting position for Cat Cow Back Stretch without forcing range.
Use support when needed so balance does not limit the intended motion.
02 · Perform
Ease into the position and hold only a comfortable range while breathing steadily.
Keep the rest of the body quiet enough to direct motion to the intended area.
Come out of the position gradually when the prescribed time ends.
Coaching tips
- Use a comfortable range.
- Keep breathing steady.
- Move without bouncing or forcing.
Common mistakes
- Forcing range to create a stronger stretch.
- Holding the breath.
- Using momentum instead of controlled motion.
What it should feel like
Expect mild muscular effort or a comfortable stretch around back, not sharp joint pain.
Stop or modify when
Reduce the range or stop if you feel numbness, tingling, sharp, sudden, or worsening pain.