Cat Stretch

Also called cat-cow and cat cow.

Works

Lower back, plus upper back and traps

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. Position yourself on the floor on your hands and knees.

1. Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.
2. Hold for 15 seconds.

Cues

• Hands under the shoulders, knees under the hips.
• Round the back on the exhale, arch on the inhale.
• Move one vertebra at a time.

Common mistakes

• Rushing.
• Moving from the neck only.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.