Seated Cat Cow Stretch
The seated cat cow stretch is a bodyweight mobility exercise targeting the lower back, performed while seated in a chair. It involves alternating between arching and rounding the spine in coordination with the breath, promoting spinal flexibility, core engagement, and tension relief in the back and neck.
How to do it
- Sit upright in your chair with your feet flat on the floor and your hands resting on your knees.
- Inhale deeply and arch your lower back, pushing your chest forward and lifting your head slightly to enter the cow position.
- Exhale and round your spine, tucking your chin toward your chest and drawing your navel toward your spine to enter the cat position.
- Continue flowing between the two positions in sync with your breathing, moving slowly and with control.
- Repeat for 8-10 cycles or the desired number of repetitions.
Form cues
- Keep feet planted firmly
- Move slowly with your breath
- Lead the movement with your chest
- Tuck your chin gently toward your chest
- Keep your shoulders relaxed
Breathing: Inhale as you arch your back and open your chest; exhale as you round your spine and tuck your chin.
Common mistakes
- Moving too fast: reduces the effectiveness of the spinal mobilization.
- Holding your breath: prevents proper relaxation and core engagement.
- Over-arching the neck: can cause unnecessary strain on your cervical spine.
- Slumping the shoulders: limits the range of motion in your upper back.
Muscles worked
Primary: lower back. Secondary: abs, neck.
Suggested sets & reps
Get fitter
3 sets x 10 slow cycles, rest 45s
Lose weight
2 sets x 12-15 slow cycles, rest 30s
Build muscle
2 sets x 10 slow cycles, rest 60s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain or discomfort, stop the movement immediately and ease off.
- If you have a history of spinal injuries, check with a professional before starting.
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?
You can perform this stretch daily, especially after long periods of sitting.
I feel pain in my back, what should I do?
Ease off the range of motion immediately. If pain persists, consult a professional.
Do I need to do this on the floor?
No, this version is specifically designed to be performed safely in a chair.