Cat Stretch

What is Cat Stretch? The cat stretch, also known as cat-cow stretch, is a yoga pose that helps improve spinal flexibility and mobility. It involves moving the spine through flexion and extension, which can help alleviate back pain and tension.

Tutorial

1. Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and knees under your hips.
2. Inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone towards the ceiling (cow pose).
3. Exhale as you round your back towards the ceiling, tucking your chin to your chest and pressing through your hands and knees (cat pose).
4. Repeat this fluid movement, syncing your breath with each movement.

Common Mistakes

• Arching or rounding the back too forcefully, leading to strain.

• Holding your breath instead of syncing it with the movement. - Overarching the neck or collapsing the chest.

Tips for Better Results

• Focus on moving the spine one vertebra at a time.

• Engage your core muscles to support your lower back. - Modify the stretch by using props like a cushion under your knees if needed.

• Take your time with each movement and listen to your body.

Muscles Worked

• Cat stretch primarily targets the spinal erectors, which are the muscles that run along the spine and support its movement.

• It also engages the core muscles, including the rectus abdominis and obliques, to stabilize the torso during the movement.