Cat Stretch

Set up on all fours with your hands under your shoulders and knees under your hips. Spread your fingers, press gently into the floor, and keep your back neutral for a comfortable start.

Exhale as you push your back up toward the ceiling and tuck your tailbone and chin in. Pressing the floor away with your hands and knees helps round your entire back more fully.

Pause briefly at your fullest round, then inhale as you slowly return to neutral. Do not quickly arch the other way; smoothly return only to your starting position.

Focus on the stretch along your spine from your upper back through your lower back. You should feel the space between your shoulder blades widen and your whole back expand.

Bending your elbows or pushing with tense shoulders fatigues your arms before your back. If only your lower back moves while your upper back stays still, focus on rounding your entire spine evenly.

Exhale slowly as you round your back, then inhale through your nose as you return. Matching your breath to the movement helps release back-muscle tension more smoothly.

Alternating the cat stretch with the cow position, where you extend your back the other way, is a good way to build full-spine mobility. Slowly repeat for 5–10 reps in the morning or after a long time sitting to help loosen a stiff back.