Cat Stretch

Cat Stretch is a beginner-level exercise in the stretching category that primarily works the lower back. It also recruits the mid back and traps.

How to do it

1. 1Position yourself on the floor on your hands and knees.
2. 2Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.
3. 3Hold for 15 seconds.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.