Cat Stretch

Cat Stretch

The Cat Stretch is a simple yet effective exercise that targets key muscles in your back, shoulders, and core. It gets its name from the way it mimics the stretching and arching movements of a cat. This exercise is commonly used in yoga and Pilates routines due to its ability to improve flexibility, posture, and overall spinal health. To perform the Cat Stretch, you start in a tabletop position on your hands and knees. As you exhale, slowly round your spine upward toward the ceiling. Imagine you are pulling your belly button toward your spine and tucking your chin toward your chest. This movement should create a curve in your back, like an angry cat. Hold this position for a few seconds while focusing on deep breathing. Next, as you inhale, slowly lower your belly toward the floor and lift your head and tailbone towards the ceiling. Your spine should now be arched in the opposite direction, resembling a stretching cat. Hold this position for a few seconds, continuing to breathe deeply. The Cat Stretch can be repeated for several reps or performed as part of a dynamic warm-up routine. It helps to increase mobility in your spine, relieve tension, and enhance flexibility in your back muscles. If you spend long periods sitting or experience stiffness in your back, incorporating the Cat Stretch into your fitness regimen can be highly beneficial. Note: While the Cat Stretch is generally safe for most individuals, if you have any pre-existing back conditions or injuries, it's best to consult with a fitness professional or doctor before attempting this exercise.


  • Start in a crawling position on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
  • As you exhale, gently arch your back towards the ceiling, tucking your chin into your chest.
  • Hold this position for a few seconds, feeling the stretch in your upper back and shoulders.
  • As you inhale, slowly release the stretch and return to the starting position.
  • Repeat this exercise for several repetitions, focusing on maintaining a smooth and controlled movement.
  • Remember to breathe deeply throughout the exercise to maximize relaxation and flexibility.

Tips & Tricks

  • Start with a warm-up to prepare your body for the Cat Stretch.
  • Engage your core muscles throughout the exercise to maintain stability and control.
  • Focus on your breathing, inhaling deeply as you arch your back and exhaling as you round your spine.
  • Move slowly and with control, emphasizing the stretch in your back and shoulders.
  • Listen to your body's limits and never push to the point of pain or discomfort.
  • Keep your neck relaxed and in line with your spine, avoiding any excessive strain.
  • Incorporate variations of the Cat Stretch, such as the reaching cat or kneeling cat, to target different muscle groups.
  • Consider using a yoga mat or towel to cushion your knees and provide more comfort during the exercise.
  • Stretch both sides of your body equally to maintain balance and prevent muscle imbalances.
  • Include the Cat Stretch as part of a dynamic warm-up or cool-down routine for improved flexibility and mobility.


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