Cat Cow Stretch

Muscles worked

Setup

1. Start on all fours in a tabletop position with your hands directly under your shoulders and knees under your hips.
2. Keep your back flat and your neck in a neutral position, looking down at the floor.
3. Distribute your weight evenly across your palms and knees with fingers spread wide.

How to do it

1. Inhale and enter 'Cow' pose by dropping your belly toward the floor, lifting your chin and chest, and drawing your shoulder blades back.
2. Exhale and enter 'Cat' pose by pulling your belly button toward your spine, rounding your back toward the ceiling, and tucking your chin to your chest.
3. Move slowly and fluidly between these two positions, spending 3-5 seconds in each phase to maximize the stretch.

Form checklist

• Keep your arms straight and elbows locked throughout the entire movement.
• Initiate the movement from the tailbone and let it ripple up the spine to the neck.
• Avoid shrugging your shoulders toward your ears during the Cow phase.
• Ensure your knees stay directly under your hips to maintain a stable base.

Pro tips

• Focus on 'segmental' movement, trying to move one vertebra at a time rather than moving the spine as a single block.
• In the Cat phase, actively push the floor away with your hands to maximize the stretch between your shoulder blades and engage the serratus anterior.

Make it harder

• Perform the movement with your knees hovering two inches off the ground to significantly increase core and shoulder stability demands.
• Incorporate gentle side-to-side 'tail wags' at the peak of each pose to target the obliques and lateral spinal flexors.

Frequently asked

What muscles does the cat cow stretch work?

The cat cow stretch primarily targets the abs, erector spinae, obliques, and trapezius, and also works the serratus anterior as secondary muscles.

What equipment do you need for the cat cow stretch?

The cat cow stretch requires no equipment — just your body weight.

Is the cat cow stretch good for beginners?

Yes. The cat cow stretch is a beginner-friendly movement and a strong foundation to build on.

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