Cat Cow Stretch
Improve spinal flexibility and relieve back tension with this gentle yoga flow alternating between flexion and extension.
- Movement
- Isolation
- Force
- Static
- Per set
- 1 min
- Rest
- 10s
Free · iPhone only · Available on the App Store
Variations of Cat Cow Stretch
Description
Cat Cow Stretch is a gentle flow of two yoga poses that stretch the spine and prepare the body for activity. This exercise is great for improving spine flexibility and abdominal strength.
Save Cat Cow Stretch to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Cat Cow Stretch
- 01Setup
Start on all fours with hands directly under shoulders and knees under hips. Maintain a neutral spine.
- 02
Inhale and drop your belly toward the floor, lifting your chest and tailbone toward the ceiling (Cow). Look slightly upward.
- 03
Exhale and round your spine toward the ceiling, tucking your chin to your chest and your tailbone under (Cat).
- 04
Flow smoothly between Cow and Cat positions, synchronizing each movement with your breath.
Tips
- Move through each vertebra sequentially rather than moving the whole spine at once for maximum mobilization.
- Keep the movement slow and breath-driven — each inhale is Cow, each exhale is Cat.
- This is an excellent warm-up for any workout or a standalone stretch for desk workers.
Common mistakes
- Rushing through the positions reduces the spinal mobilization benefit; take 3-4 seconds for each phase.
- Only moving from the lower back ignores the thoracic spine; focus on articulating through the entire spine.
In the Ellim app, Cat Cow Stretch unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train cat cow stretch?
Get Ellim — FreeQuestions
What muscles does Cat Cow Stretch work?
Cat Cow Stretch primarily targets Erector Spinae, Obliques, Rectus Abdominis.
Is Cat Cow Stretch good for beginners?
Cat Cow Stretch is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cat Cow Stretch?
You need Body weight to perform Cat Cow Stretch. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cat Cow Stretch?
Move through each vertebra sequentially rather than moving the whole spine at once for maximum mobilization. Keep the movement slow and breath-driven — each inhale is Cow, each exhale is Cat. This is an excellent warm-up for any workout or a standalone stretch for desk workers.
What are common mistakes when doing Cat Cow Stretch?
Rushing through the positions reduces the spinal mobilization benefit; take 3-4 seconds for each phase. Only moving from the lower back ignores the thoracic spine; focus on articulating through the entire spine.
Related exercises
Bent Over Twist
Waist · Obliques · Body weight
Rotating Stomach Stretch
Waist · Obliques · Body weight
Cobra Yoga Pose
Waist · Rectus Abdominis · Body weight
Backward Abdominal Stretch
Waist · Rectus Abdominis · Body weight
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Cat Cow Stretch.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store