Cat Pose Version 1
Cat pose version 1 is a bodyweight mobility exercise targeting the upper back with full spinal involvement. The version emphasizes simultaneous pelvic tuck and thoracic rounding for a comprehensive spinal flexion stretch.
How to do it
- Start on all fours with a neutral spine and hands beneath your shoulders.
- Exhale slowly as you round your entire spine from neck to tailbone.
- Draw your abs inward and tuck your pelvis under at the same time.
- Hold the full spinal flexion for 3-5 seconds.
- Inhale and slowly release back to a neutral position before repeating.
Form cues
- Keep your hands directly beneath your shoulders.
- Exhale slowly as you round your upper back toward the ceiling.
- Tuck your chin gently toward your chest.
- Hold the stretch at the top for a few seconds.
- Inhale gently as you return to a neutral spine.
Breathing: Exhale as you round your back upward, and inhale as you return to the starting tabletop position.
Common mistakes
- Moving too fast prevents your spine from fully relaxing into the stretch.
- Bending the elbows forces your arms to do the work instead of focusing on back mobility.
- Holding your breath makes it difficult to relax your muscles during the stretch.
Muscles worked
Primary: upper back. Secondary: lower back, abs.
Suggested sets & reps
Get fitter
2-3 sets x 8-10 slow reps, rest 45 s
Lose weight
2-3 sets x 8-10 slow reps, rest 45 s
Build muscle
2 sets x 10 slow reps, rest 45 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have wrist discomfort, ease off or adjust your hand placement.
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 can I do cat pose version 1?
You can safely practice this gentle mobility exercise every day, especially as part of a morning routine or cool-down.
What should I do if my wrists hurt?
If resting on your hands causes discomfort, try placing your forearms on a stable elevated surface or use a folded towel beneath your palms.
Should this stretch feel painful?
No, it should feel like a mild, comfortable stretch along your back. Ease off immediately if you feel any sharp pain.