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.
How to do it
- Start on all fours with your wrists directly under your shoulders and knees under your hips.
- Inhale and drop your belly toward the floor while lifting your chest and tailbone upward (cow position).
- Exhale and round your back toward the ceiling, tucking your chin and tailbone (cat position).
- Continue alternating between cat and cow positions in a slow, controlled rhythm.
- Repeat for the desired number of repetitions or duration.
Form cues
- Keep your wrists under your shoulders
- Move with your breath
- Focus on segmenting your spine
- Let your head follow the movement
- Keep your movements slow and controlled
Breathing: Inhale as you arch your back (cow); exhale as you round your back (cat).
Common mistakes
- Moving too fast: reduces the effectiveness of the spinal mobilization
- Locking your elbows: can strain the joint, keep a soft bend
- Forcing the range of motion: can cause discomfort, only go as far as feels good
- Holding your breath: prevents the muscles from fully relaxing during the stretch
Muscles worked
Primary: lower back. Secondary: abs, neck.
Suggested sets & reps
Get fitter
3 sets x 90 seconds, rest 30s
Lose weight
3 sets x 60 seconds, rest 30s
Build muscle
3 sets x 12-15 controlled cycles, rest 60s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have existing back pain or disc issues, check with a professional before performing this exercise.
- If you feel sharp or shooting pain during the movement, stop immediately and ease off.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How often should I do this?
It is safe to perform daily, especially as part of a morning routine or warm-up.
What if I feel pain?
Stop immediately. Stretching should feel like gentle tension, never sharp or stabbing pain.
Can I do this if I have back issues?
If you have a history of back injury, please check with a professional before starting new movements.