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Cow Stretch

Cow Stretch

The Cow Stretch is a simple yet effective exercise that targets the muscles in your back, shoulders, and chest. It is a great exercise to relieve tension and improve flexibility in these areas. The Cow Stretch gets its name from the gentle arching movement mimicking a cow's posture. To perform the Cow Stretch, start by positioning yourself on all fours with your hands directly under your shoulders and your knees under your hips. Begin by inhaling deeply, and as you exhale, allow your belly to drop towards the floor, arching your back upwards. Simultaneously, lift your chin and chest towards the ceiling, extending your gaze upwards. While holding this position, you'll feel a gentle stretch through your entire spine, from your lower back to your neck. Focus on opening up your chest and lengthening your spine. Hold the stretch for a few breaths, and then gently release back to the starting position. Incorporating the Cow Stretch into your daily routine can help improve your posture, relieve lower back pain, and increase mobility in your spine and shoulders. Remember to maintain slow and controlled movements throughout the exercise, and never push or force your body beyond its limits. Start with a few repetitions and gradually increase the duration as your body becomes more comfortable with the stretch. Remember, proper form and technique are crucial for maximizing the benefits of any exercise. If you experience any discomfort or have pre-existing conditions, it is always a good idea to consult with a fitness professional to ensure the exercises you choose are safe and suitable for your individual needs. Happy stretching!


  • Start by getting down on all fours with your hands directly under your shoulders and your knees under your hips.
  • Gently arch your back upwards towards the ceiling while dropping your head down.
  • Hold this position for a few seconds.
  • Next, release the arch and allow your back to sag towards the floor. Lift your head up while doing so.
  • Repeat this movement, alternating between the arched and sagged positions, for the desired number of repetitions or as recommended by your fitness trainer.

Tips & Tricks

  • Make sure to keep your back straight and your core engaged throughout the exercise.
  • Focus on stretching and extending your spine as you lean forward, feeling the stretch in your upper back.
  • Remember to breathe deeply and relax into the stretch, allowing your body to release tension.
  • You can increase the intensity of the stretch by gently pressing your hands into the floor or a prop.
  • Try to hold the Cow Stretch for at least 30 seconds, gradually increasing the duration over time.
  • If you feel any discomfort or pain, modify the stretch by reducing the range of motion or using a prop for support.
  • Keep your neck relaxed and avoid straining or overextending it during the stretch.
  • Incorporate the Cow Stretch into your regular stretching routine to improve flexibility in your spine and relieve back tension.
  • To make the stretch more challenging, you can perform it on an exercise ball or stability disc for added instability.
  • Listen to your body and adjust the intensity and duration of the stretch according to your individual needs and abilities.

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