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Cat-Cow Stretch: How to Do It, Daily Reps and Sets to Improve Flexibility, What Muscles It Stretches, and How to Measure Progress - The Cat-Cow stretch is a gentle, flowing movement that targets spinal flexibility and releases tension in the back, neck, and shoulders. It’s commonly used in yoga, warm-ups, and physical therapy routines due to its ability to increase mobility while calming the nervous system.
How to Do the Cat-Cow Stretch
Start on All Fours: Get into a tabletop position with your hands directly under your shoulders and knees under your hips. Keep your spine neutral.
Cat Pose (Spinal Flexion): Exhale as you round your spine toward the ceiling. Tuck your chin to your chest and draw your belly button in toward your spine.
Cow Pose (Spinal Extension): Inhale as you arch your back, lifting your head, chest, and tailbone toward the ceiling. Let your belly gently drop toward the floor.
Flow Between the Two: Move slowly and with control, linking your breath to the movement. One full cycle = Cat + Cow.
Tip: Keep your arms straight but not locked. Move only within your comfortable range of motion—never force the stretch.
What Muscles It Stretches and Mobilizes
The Cat-Cow stretch works both flexion and extension of the spine and involves multiple muscle groups:
Erector Spinae: Runs along the spine, engaged during Cow and stretched during Cat
Abdominals: Contract during Cat, lengthen during Cow
Neck Muscles: The cervical spine moves with the head (especially the trapezius and levator scapulae)
Shoulders and Chest: Open during Cow pose
Hip Flexors and Glutes: Mobilized as the pelvis tilts forward and backward
It also improves circulation in the spinal discs and promotes coordination between breath and movement.
Recommended Daily Reps and Sets
LevelReps per SetSets per DayFrequencyBeginner8–101–2Daily or 4–5x/weekIntermediate10–152–3DailyAdvanced15–203–4Daily
Each repetition should be slow and mindful. Aim to sync one breath per movement—inhale for Cow, exhale for Cat. Perform this stretch in the morning, before bed, or during breaks in sedentary workdays.
How to Measure Improvement
Spinal Mobility: Notice if your spine moves more fluidly from flexion to extension. Increased range and comfort are signs of progress.
Neck and Back Tension: Regular practice often reduces tightness in the upper and lower back.
Posture: Improved ability to maintain an upright, neutral spine throughout the day.
Ease of Movement: Daily tasks like bending, lifting, or turning may feel easier and more natural.
Breath Awareness: As breath becomes more connected to movement, your breathing may become deeper and more controlled during the stretch and beyond.
Final Thoughts
The Cat-Cow stretch is a low-impact, high-reward movement that benefits nearly everyone—from beginners to advanced practitioners. With just a few sets a day, you can increase spinal flexibility, reduce stiffness, and improve posture. Done consistently, it supports overall mobility, relaxation, and body awareness—making it a smart addition to any wellness routine.
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