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Back · Stretching

Lumbar Stretch in Cat-Cow Position

Lumbar stretch in cat-cow position, 3 sets, 8 repetitions

Illustration of the Lumbar Stretch in Cat-Cow Position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Get on all fours, with hands under shoulders and knees under hips. Inhale while gently arching the back (cow position) by lifting the head and tailbone, then exhale while rounding the back (cat position) by tucking the chin towards the chest. Keep the pelvis stable and lightly activate the abdominal muscles to control the movement.

Tips: Perform the movement slowly and gently, without forcing, respecting your natural range of motion. Ensure not to excessively arch the lower back and maintain good pelvic control.

Progression: Gradually increase the number of repetitions or the duration of each position if you feel good control and no pain.

At a glance

Goal
Stretching
Level
Beginner
Equipment
none, mat
Starting position
On all fours, neutral back
Clinical goal
Improve mobility and stretch the lumbar region
Also known as
lumbar cat cow stretch, lumbar mobilization cat cow, cat cow back exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.