Cat Stretch
The Cat Stretch for the waist is a calming mobility exercise that opens the sides and lower back from a quadruped position. The movement helps reduce back stiffness and improves lateral bending of the spine as well as the range of breath in the sides.
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Required equipment
Why Cat Stretch?
The Cat Stretch for the waist is a soothing yet effective mobility exercise that focuses on opening the sides and lower back from a quadruped position. It is an excellent movement for anyone experiencing stiffness in the back or sides, whether due to prolonged sitting, one-sided training, or general inactivity. The movement is performed slowly and controlled, making it particularly suitable for waking up in the morning, warming up before a workout, or relaxing at the end of the day. It can significantly reduce back stiffness and improve lateral bending of the spine, which in turn supports better posture and facilitates daily activities. Additionally, the Cat Stretch deepens the range of breath in the sides, which can aid in stress management and enhance overall well-being. Since the movement is a low-threshold exercise and requires no equipment other than a yoga mat, it is perfect for beginners and easy to integrate into daily routines. It allows you to gently yet effectively care for your body and increase its functionality.
Benefits
Improves lateral mobility of the spine.
Reduces stiffness in the lower back and sides.
Deepens the range of breath in the rib cage.
Relaxes tight oblique abdominal muscles.
Promotes overall body flexibility.
Eases mild back pain.
Activates and stretches the oblique abdominal muscles.
Muscle groups
Primary
- obliques8
- obliques8
Secondary
- lower-back6
Stabilizers
- upper-back4
- upper-back4
- abs4
How to perform
Setup
- Get into a quadruped position on the yoga mat: wrists under shoulders, knees hip-width apart.
- Engage a light core support and keep the spine neutral, gaze towards the floor.
- Distribute weight evenly between hands and knees; keep the neck long.
Execution
- On an exhale, gently round your back (like a cat), pulling your navel towards your spine and pushing the floor away with your hands.
- Walk your hands 1-2 palm widths to the left and push your pelvis slightly back to the right. Breathe calmly for 2-3 breaths and feel the stretch in your right waist/side.
- Return to the center on an inhale and repeat the same on the other side (hands to the right, pelvis to the left). Breathe 2-3 calm breaths on each side. 2-4 rounds per side is suitable for most.
Coaching cues
- •Move painlessly and breathe steadily; allow the exhale to deepen the stretch.
- •Do not hang from your shoulders – push the floor away and keep your neck relaxed, gaze slightly forward towards the floor. Maintain hips roughly above the knees and avoid excessive arching in the lower back. Feel the stretch in the side and lower back, not in the wrists or neck.
Common mistakes
❌ Too fast and jerky movement
Why it's wrong: Performing too quickly prevents the muscles from relaxing and stretching effectively, resulting in diminished benefits and increased risk of injury.
✓ Fix: Perform the movement slowly and controlled, focusing on steady, deep breaths. Allow your body to open up gently.
❌ Shoulders tense or near the ears
Why it's wrong: Tensing the shoulders places strain on the neck and upper back, preventing relaxation and proper targeting of the muscles.
✓ Fix: Relax your shoulders away from your ears and keep your neck neutral, gazing towards the floor. Focus on keeping your upper body relaxed.
❌ Pelvis not moving along or movement is too small
Why it's wrong: If the pelvis does not participate in the movement, the stretch remains superficial and does not adequately open the sides and lower back.
✓ Fix: Allow the pelvis to follow the side, as if you are pushing your pelvis towards your side. Imagine a long arc towards the side.
Frequently asked questions
How often should the Cat Stretch be done?
The Cat Stretch can be done frequently, even daily. It is a gentle movement that fits into morning routines, work breaks, or evening stretching. Consistency is key to improving and maintaining mobility.
Can the Cat Stretch help with back pain?
Yes, the Cat Stretch can help alleviate stiffness in the lower back and some back pains by improving spinal mobility and relaxing tight muscles. However, it should not replace medical treatment from a doctor or physiotherapist for serious pain conditions.
What is the difference between the Cat Stretch and the Cat-Cow Stretch?
The Cat Stretch (for the waist) focuses on lateral bending of the spine and opening the sides. The Cat-Cow Stretch, on the other hand, focuses on rounding (cat) and arching (cow) the spine in the front-back direction.
Do I need a yoga mat for this movement?
A yoga mat is not essential, but it is highly recommended. It cushions the knees and wrists, making the movement more comfortable and helping you focus better on the stretch. You can also use a towel or another soft surface.
Safety tips
- Listen to your body and avoid stretching to the point of pain. The movement should feel like a pleasant stretch.
- Keep your neck neutral and gaze towards the floor to avoid tension in the neck.
- Perform the movement slowly and controlled, avoiding jerky movements that may strain the back.
- Ensure the surface is flat and non-slip to maintain stability during the movement.
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