How to properly do the cat stretch exercise? - briefly
Start on all fours with a neutral spine, then slowly arch your back upward while tucking your chin to your chest, and return to the starting position. Ensure smooth, controlled movements and synchronize your breathing with each phase of the stretch.
How to properly do the cat stretch exercise? - in detail
The cat stretch exercise is a fundamental movement in yoga and fitness routines, designed to improve spinal flexibility, relieve tension, and enhance posture. To perform it correctly, start by positioning yourself on all fours on a mat or soft surface. Your hands should be directly under your shoulders, and your knees should be aligned under your hips, forming a tabletop position. Ensure your spine is in a neutral alignment, with your head facing downward. Begin by inhaling deeply, then as you exhale, gently round your back upward toward the ceiling, tucking your chin to your chest and drawing your belly button toward your spine. This movement mimics the arching of a cat’s back. Hold this position for a few seconds, focusing on the stretch along your spine and the release of tension in your back and neck. Next, inhale as you slowly return to the neutral position, then move into the opposite motion by dropping your belly toward the floor, lifting your head and tailbone upward, creating a gentle arch in your lower back. Avoid overextending your neck or lower back; the movement should feel controlled and comfortable. Repeat this sequence for 5–10 breaths, moving fluidly between the rounded and arched positions. Pay attention to your breathing, synchronizing each movement with your inhales and exhales. This exercise is particularly beneficial for improving mobility in the spine, relieving stiffness, and promoting relaxation. Consistency and proper form are essential to maximize its benefits and avoid strain. If you experience any discomfort, adjust your range of motion or consult a fitness professional for guidance.