Cat Stretch Exercises for Spinal Mobility | Dipped & Arched Cat Stretches

Cat stretches are a great way to improve spinal mobility. They’re sometimes called Cat/Cow movements, though I often forget which is which, so I call them Cat stretches—dividing them into the dipped Cat and arched Cat when I need to get specific.

The key to focus on during these stretches is creating a smooth, continuous curve along the entire spine. Avoid tension or crunching in one area, like the skull base or the lower back, which tends to move most efficiently. The area we often overlook is the thoracic spine, which supports the ribcage and spans between the shoulder blades.

Equipment

No special equipment is needed, but using something soft under the knees (like a towel or yoga mat) can make it more comfortable.

Stretch 1: Dipped Cat

Steps:

1. Begin on all fours, with your hands placed under your shoulders and your knees under your hips.
2. Your spine should feel supported by your shoulder blades—not hanging from them or being overworked. This is your neutral spine.
3. Lift your gaze, allowing your head to lift while your breastbone slides forward and up.
4. At the same time, tilt your pelvis so your sitting bones and tailbone point toward the ceiling.

Things to remember:

• Aim for a smooth, continuous curve of the spine from the base of the skull to the tailbone, like a gentle bowl shape.
• Look up by engaging the whole head, avoiding scrunching at the base of the skull or the neck.
• Don’t over-arch the lower back.

Stretch 2: Arched Cat

Steps:

1. Return to a neutral spine position with your hands under your shoulders and knees under your hips.
2. Now, look down towards the space between your feet, imagining you’re trying to look as far up the wall behind you as possible. Once you reach the extreme, allow your head to hang down.
3. As you do this, tuck your pelvis under so your sitting bones point toward the floor.
4. Your spine should arch upward toward the ceiling.

Things to remember:

• Again, aim for a smooth, continuous curve from the base of the skull to the tailbone, this time creating a dome or arch shape.
• When you reach the maximum arch, let your head hang down freely.

Completing the Exercise

Typically, these stretches aren’t done in isolation. It’s common to move between the two positions several times. While these stretches may seem simple, they work the entire spine and should never cause new pain or increase existing discomfort. If they do, stop the exercise and consult a professional for advice.

Alternative: Seated Cat Stretch

If getting on the floor isn’t an option, you can modify the Cat stretches by doing them in a chair:

1. Sit at the edge of a chair, placing your hands on your knees.
2. Roll forward onto your sitting bones, lifting your gaze and chest to create a gentle back arch. Hold for a couple of breaths.
3. Then, roll back onto the back of your sitting bones, allowing your pelvis to tilt backwards. Let your head drop forward.
4. Use your arms to help create an arch between your shoulder blades. Hold for a couple of breaths.
5. Repeat as needed.

Final Thoughts

These stretches can be performed as static stretches, holding the extreme position for about 30 seconds, or as more active movements, transitioning between the two positions. I suggest holding the stretch for 30 seconds because, for the first 10 seconds, your muscles are adjusting to the position. For the next 10 seconds, they start to relax into it. And for the last 10 seconds, they may deepen the stretch as your body becomes more comfortable.

Always remember that these movements should never cause pain. If you experience discomfort or pain, stop and get advice on what your body is doing.

FAQ’s

1. How often should I do the Cat Stretch exercises?

In terms of improving spinal flexibility, performing Cat Stretch exercises daily is most helpful. You may do them first thing in the morning to aid in wakefulness or following a workout session to assist in recovery. 

2. Can the Cat Stretch help with back pain?

Yes, the Cat Stretch is great for relieving tension in the back, particularly in the middle and lower back regions. Remember, those suffering from chronic or severe back pain must see a professional before starting any exercise program. 

3. What should I do if I feel pain while doing the Cat Stretch?

If you experience pain at any point during the stretch, please stop and examine your position carefully. Pain should never accompany the movement; it should be merely an easing stretch. If soreness persists, consulting a professional may be needed.

4. Can I do the Cat Stretch in a chair if I have knee issues?

Yes, the seated variation of the Cat Stretch is ideal for individuals with knee problems. It spares the knees while still providing thoracic spine mobility.