Cat Pose Upper Back
The cat pose upper back is a bodyweight stretching exercise targeting the thoracic spine. It isolates the upper back rounding motion from a tabletop position to relieve tightness and improve thoracic mobility.
How to do it
- Start on all fours with hands under shoulders and knees under hips.
- Exhale and push your mid-back upward, focusing the rounding in the thoracic region.
- Drop your head between your arms and hold for 3-5 seconds.
- Slowly return to a flat back position.
- Repeat for the desired number of repetitions, focusing each rep on the upper back.
Form cues
- Start on all fours with wrists under shoulders.
- Exhale gently as you push your mid-back toward the ceiling.
- Tuck your chin and let your head drop between your arms.
- Keep your lower back relatively still to isolate the upper back.
Breathing: Exhale deeply as you round your upper back toward the ceiling, and inhale slowly as you return to the neutral tabletop position.
Common mistakes
- Bending the elbows, which shifts the work away from the upper back and into the arms.
- Arching the lower back too much, which prevents proper isolation of the thoracic spine.
- Moving too quickly, which misses the chance to fully breathe into the tight areas.
Muscles worked
Primary: upper back. Secondary: lower back, traps.
Suggested sets & reps
Get fitter
2–3 sets × 8–10 reps focusing on breath and mobility, rest 30 s
Lose weight
2–3 sets × 8–10 slow reps, rest 30 s
Build muscle
2–3 sets × 10–12 controlled reps, rest 45 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your spine, ease off or stop immediately.
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 the cat pose upper back?
You can perform this stretch daily, especially after long periods of sitting or working at a desk.
What if I feel tension in my lower back instead?
Focus on keeping your lower back neutral and initiate the movement purely from your mid-back and shoulder blades.
Can I do this stretch if I have wrist discomfort?
If wrists bother you on the floor, try placing your hands on an elevated surface like a sturdy chair or countertop.