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Cat Stretch (Version 2)

Cat Stretch (Version 2)

The Cat Stretch (Version 2) is a dynamic exercise that targets the muscles of the back and core. It is a variation of the classic Cat Stretch and is commonly performed during warm-up routines or as a standalone exercise to increase flexibility and release tension in the spine. To perform the Cat Stretch (Version 2), begin on all fours with your hands directly beneath your shoulders and your knees hip-width apart. Inhale deeply, ensuring your spine is in a neutral position. As you exhale, slowly round your back upwards towards the ceiling, dropping your head down between your shoulders. Think of creating a C-curve shape with your spine, like an angry cat. Hold this position for a few seconds, feeling a gentle stretch in your upper back. As you inhale, slowly lower your belly towards the ground, lifting your gaze towards the ceiling. This is the extended position, where your back is arched in the opposite direction. Hold this position for a few seconds while focusing on expanding your chest and feeling a stretch in your lower back. Repeat the Cat Stretch (Version 2) for a few repetitions, flowing smoothly between the rounded and extended positions. Remember to move with control and without any sudden jerky movements. This exercise can be performed at a comfortable pace, allowing your breath to guide your movements. Incorporating the Cat Stretch (Version 2) into your fitness routine can improve spinal mobility, increase flexibility in the back muscles, and help alleviate tightness and discomfort. Incorporate it into your warm-up routine or as a quick stretch during breaks from sitting, especially if you spend long periods working at a desk. However, if you have any existing back or spinal injuries, it's always best to consult with a professional before attempting this exercise.


  • Start by kneeling on all fours, with your hands directly below your shoulders and your knees directly below your hips.
  • Engage your core muscles by pulling your belly button towards your spine.
  • As you exhale, arch your back upwards towards the ceiling, like a cat stretching.
  • At the same time, tuck your chin towards your chest and drop your head downwards.
  • Hold this position for a few seconds, feeling a stretch in your back and shoulders.
  • As you inhale, slowly return to the starting position, with your back in a neutral position.
  • Repeat this movement for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your core muscles throughout the exercise.
  • Inhale deeply as you arch your back, feeling a stretch in your spine.
  • Exhale slowly as you round your back, feeling a stretch in your shoulder blades.
  • Keep your neck relaxed and avoid straining or overextending it.
  • Perform the stretch in a slow and controlled manner.
  • Pause briefly at the top and bottom positions to maximize the stretch.
  • Gradually increase the range of motion as you become more flexible.
  • Avoid bouncing or jerking movements, as they can strain the muscles.
  • Listen to your body and stop if you feel any pain or discomfort.
  • Consider adding this exercise to your regular stretching routine for increased flexibility.

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