How to do the Cat Stretch
Position yourself on the floor on your hands and knees.
Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.
Hold for 15 seconds.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Holds | 3 | 20–60 s | 30 s |
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The spinal erectors keep your back straight under load. Hinges, back extensions and good mornings make them strong; start light and own the position.
Train smarter
- A 10-minute mobility routine for lifters (hips to shoulders)A 10-minute mobility routine for lifters: hips, ankles, upper back and shoulders, with sets and timings, plus when to do it and how it differs from stretching.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
