back focus
Cat–Cow Stretch
Gentle spinal flow that warms up the back and improves segmental mobility.
Key cue: Move one vertebra at a time: breathe in as you arch, out as you round.
Area
back
Level
beginner
Volume
8 slow cycles
Goal
mobility
How to do it
- 1Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Keep your neck long and look at the floor.
- 2Breathe in and let your belly sink towards the floor as your chest and tailbone lift gently (cow).
- 3Breathe out and round your whole back towards the ceiling, tucking your chin and tailbone (cat).
- 4Move slowly, one breath for each direction, and only as far as feels comfortable. Repeat for 8 cycles.
Easier and harder versions
- Easier
- Do it sitting on a chair with your hands on your knees: arch your back as you breathe in and round it as you breathe out.
- Harder
- Slow each movement to a full five-second breath and pause for a moment at each end.
Helps with
Commonly used for:
Morning back stiffnessDesk-work thoracic tightnessGeneral lumbar mobilityEarly-stage back pain
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Warms up the spine before activity
- Eases low-back stiffness
- Improves posture awareness
Muscles worked
Mobility. Gently moves your spinal erectors, abdominals and shoulders.
Spinal erectorsAbdominalsShoulders
Form tips
- Imagine the movement rolling along your spine one bone at a time.
- Keep your arms straight with soft elbows, and spread your fingers wide.
- A folded towel under your knees makes the position kinder on them.
Common mistakes
- Rushing, so the movement comes from the shoulders instead of the spine.
- Craning your head up hard on the cow, which strains the back of the neck.
When to avoid or modify
- A back flare-up with pain, pins and needles or weakness travelling down a leg: skip it and speak to your GP or physiotherapist
- Recent spinal surgery, unless your surgeon has cleared it
- Wrist or knee pain that stops you holding all fours: do it sitting on a chair with your hands on your knees
- New numbness around your groin or inner thighs, or changes in bladder or bowel control: get urgent medical help straight away
If in doubt, check with a qualified physiotherapist before continuing.