Cat Cow Stretch: A Gentle Movement for Your Entire Spine
Movement card
| Body area | Upper back |
|---|---|
| Also called | cat cow |
| Works | upper back, mid back, low back, neck, shoulders |
| Type | Mobility |
| Position | Floor |
| Hold | Not a hold |
| Reps | 5 to 10 |
| Sets | 1 |
| Sides | Not applicable |
| How often | A few times a day, especially when your back feels stiff. |
| Equipment | None, floor mat |
| Office visibility | High |
The Cat Cow stretch is a gentle mobility movement that flows between two positions to move the spine. You coordinate the motion with your breath, arching your back on an inhale and rounding it on an exhale.
People who sit for long periods often use this movement to address back stiffness. It provides a simple way to introduce gentle motion to the spine after being in one position.
What the cat cow stretch works
The Cat Cow stretch works the full length of your spine, including the upper, mid, and low back. It also involves movement in the neck and shoulders. This exercise is designed to improve spinal mobility.
How to do it
Starting position: Start on your hands and knees on the floor. Place your wrists directly under your shoulders and your knees directly under your hips. Keep your back in a neutral, flat position.
- On an inhale, gently drop your belly towards the floor, lifting your chest and looking slightly forward into Cow pose.
- On an exhale, round your spine toward the ceiling, tucking your chin toward your chest into Cat pose.
- Continue to flow smoothly between the two positions, coordinating the movement with your breath.
What you should feel
You should feel a gentle stretch and movement through your entire spine. The motion should feel smooth and controlled. This movement should not cause any sharp pain.
Common mistakes
- Moving too quickly and not using your breath.
- Cranking your neck too far up or down.
- Letting your shoulders hunch up by your ears.
Make it easier or harder
- Easier: Perform the movement while seated in a chair. Place your hands on your knees, and round and arch your spine in the same way.
- Easier: Reduce the range of motion to stay within a comfortable zone.
- Harder: There is no common ‘harder’ version for this mobility exercise. Focus on smooth, controlled movement through your full available range.
Fitting it into a desk day
The standard version of this movement is done on the floor, making it highly visible and best for a private office or a dedicated break. However, a seated version can be done discreetly right at your desk. You can do a few repetitions between tasks or during a short break to move your spine.
Quick questions
How many times should I do the Cat Cow stretch?
You can aim for five to ten repetitions at a time. It can be done a few times a day, especially when your back feels stiff.
Can I do the Cat Cow stretch in a chair?
Yes, there is a seated version that makes the movement easier and more discreet for an office setting. Place your hands on your knees and round and arch your spine in the same way as the floor version.
When to see a doctor or physio
You should stop this movement if you experience certain symptoms. If you feel sharp, shooting, or radiating pain, numbness, tingling, or dizziness, it is best to get checked by a doctor or physical therapist.
- Sharp, shooting, or radiating pain in your back, neck, or limbs.
- Numbness or tingling.
- Dizziness.
Skip it or ask first if:
- You have a recent back or neck injury or have had recent surgery in these areas.
- You have a knee or wrist condition that makes being on all fours painful.
- You are in the later stages of pregnancy; consult with a healthcare provider.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.