Cat Cow Stretch
The Cat Cow Stretch is a dynamic movement that improves spinal flexibility and relieves tension in the back.
- Start on your hands and knees in a tabletop position.
- Inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone (Cat position).
- Exhale as you round your back, tucking your chin to your chest and drawing your belly button towards your spine (Cow position).
- Repeat this flow for several breaths, moving smoothly between the two positions.
How to perform the Cat Cow Stretch
- Set up. Set up in a stable, balanced starting position appropriate for the Cat Cow Stretch using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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