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Back · Body Weight
Cat Stretch
Cat Stretch is a beginner compound yoga exercise that works the spine (back), with the traps and lats assisting. It needs only a mat. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Spine
- Body part
- Back
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Lower Back · Lower Back
- Abdominals · Abdominals
Secondary muscles
- Traps · Upper Back
- Lats · Mid-Back
How to do Cat Stretch
- Begin on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and your knees aligned under your hips.
- Inhale deeply, then slowly arch your back upwards towards the ceiling, tucking your chin towards your chest and drawing your navel in towards your spine.
- Hold the arched position for a few seconds, feeling the stretch along your spine and back muscles.
- Exhale and slowly return to the starting tabletop position. Repeat the movement for the desired number of repetitions.
Form tips
- Focus on your breath, inhaling deeply as you arch your back and exhaling as you return to the starting position.
- Ensure your wrists and knees remain aligned throughout the exercise to maintain proper form and avoid strain.
- Relax your neck and avoid straining it as you tuck your chin towards your chest.
- Perform this stretch as part of a cool-down routine or whenever you need to relieve tension in your back.
Cat Stretch alternatives
More spine exercises
Cat Stretch FAQ
What muscles does Cat Stretch work?
Cat Stretch mainly works the spine in the back (Lower Back and Abdominals). The traps and lats work as secondary muscles.
What equipment do you need for Cat Stretch?
You need only a mat.
How many sets and reps of Cat Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cat Stretch good for beginners?
Yes. Cat Stretch is rated beginner, so it's a sound choice while you learn to train the spine.
How many calories does Cat Stretch burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Cat Stretch?
Other exercises for the spine include Exercise Ball Back Stretch, Exercise Ball Lower Back Prone Stretch, Exercise Ball Lower Back Dynamic Stretch and Superman Pulls Resistance Bands.
For developers
Use Cat Stretch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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