Pilates Cat Cow Stretch Guide

If you are looking for a quick and simple movement to just give your body a break, then the cat-cow stretch is the perfect one for you. Cat-Cow is said to improve posture and balance, which is super for anyone with back pain. The synchronised breath and movement also help your body to relax and ease any of the stress built up throughout the day.

Key Takeaways

• Regularly practising cat cow may help improve spinal mobility, relieve stiffness and reduce tension caused by prolonged sitting or everyday activities.
• The exercise provides a gentle introduction to weight-bearing through the hands and knees, helping to build strength and prepare the body for more advanced Pilates movements.
• Cat cow can be modified to suit different abilities, making it a valuable exercise for many people when performed with appropriate guidance.

What Is The Cat and Cow Exercise?

The cat and cow Pilates exercise is simply a gentle spinal mobility exercise performed on the hands and knees, and is the combination of two stretches which gently stretch and warm up the spine as you breathe in and out. It involves moving between a rounded “cat” position and an extended “cow” position while coordinating the movement with your breathing. During the cat phase, the spine rounds upwards as the pelvis and head move into flexion. During the cow phase, the pelvis tilts in the opposite direction as the chest moves forwards and the spine gently extends.

In Pilates, the cat cow exercise is used to improve spinal awareness, practise controlled movement and prepare the body for exercises such as planks and four-point kneeling work. Curving the spine up and down also helps to improve blood circulation between the vertebrae and helps to relieve back pain and stress.

Understanding how to weight-bear is key if you want to move onto bigger Pilates movements like a plank. In this position you are holding yourself up against gravity which is a great way to strengthen your back muscles and automatically improve your posture.

The Cat Cow pose is a great movement if you are looking for something quick to do, whilst ticking a lot of the boxes!

How To Do The Cat Cow Stretch

1. Begin on your hands and knees in table top, with a neutral spine
2. As you breathe in, curve your spine down lift your sit bones upward, press your chest forward and allow your belly to sink
3. Lift your head, relax your shoulders away from your ears, and keep your gaze straight ahead
4. As you breathe out, round your spine upwards, tucking the tailbone, and drawing your pubic bone forward
5. Release your head toward the floor and relax
6. Repeat as many times as you feel is best for you

How Should You Breathe During the Cat Cow Stretch?

A common way to coordinate breathing with the cat cow stretch is to inhale as you move into the cow position and exhale as you round into the cat position. The inhale can encourage expansion through the chest and ribcage, while the exhale may help you connect with the abdominal muscles as the spine rounds.

Your breathing should remain comfortable throughout the movement. Avoid holding your breath or forcing the movement to match a breathing pattern that feels unnatural. A Pilates instructor may also adapt the breathing pattern depending on your mobility, stability and individual needs.

Cat and Cow Exercise Tips

• Get Your Head Involved! - Your head is part of your spine so needs to follow it! Try to avoid letting it hang down completely and hinging to look high towards the sky. Instead, move your gaze gently and try to keep length in the back of your neck.

• You Should Get No Back Pain! - If you are feeling this movement in your lower back, you are likely moving from there. Remember your pelvic clock please link to pelvic clock as this is the basis of this movement. Your spine should respond like a chain of dominos.

• Use a Mirror- This is a great way of seeing how you are moving if you are unsure. Go sideways on and make sure that you are getting a distributed movement rather than a large arch in your back.

• Use Your Breath - Try using your inhale breath to help your extension, and exhale breath to help you flex. If you are hypermobile, try reversing your breath to give you more stability.

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Cat Cow Stretch Benefits

There are many benefits of the cat cow pose in that it increases flexibility of the neck, shoulders, and spine. The movement also stretches the muscles of the hips, back, abdomen, chest, and lungs.

At its peak the cat stretch can help to relieve tension of the upper back and neck while the cow pose increases the curves in the thoracic and sacral spine..

Cat Cow is great for:

• Posture - The cat-cow stretch encourages movement through the spine and helps improve awareness of how the pelvis, ribcage, shoulders and head are positioned. This can be especially useful for people who spend long periods sitting or working at a desk.
• Balance - The hands-and-knees position encourages coordination between the upper and lower body. Moving slowly and with control can also improve proprioception, which is your awareness of where your body is in terms of space.
• Back pain - Cat cow may help some people ease feelings of stiffness or tension by gently moving the spine through flexion and extension. However, it should remain comfortable and should not be used as a substitute for individual assessment if back pain is persistent or severe.
• Maintaining a healthy spine - The cat cow pose encourages gentle movement through the spine while helping you become more aware of your natural spinal curves, or your neutral spine. Rather than forcing a larger range of movement, the exercise focuses on moving each part of the spine with control, which can help maintain spinal mobility, improve movement quality and prepare the body for everyday activities and more advanced Pilates exercises.
• Calming the mind / destressing - The slow, repetitive movement of cat cow can be combined with steady breathing, which may help the body relax. Focusing on the breath and movement together can also create a more mindful and calming exercise experience.

Who Is Cat Cow Suitable For?

The cat cow stretch in Pilates is suitable for anyone, especially those who spend the majority of their day sitting and/or have a bad posture, as the curving and flexing of the spine can help improve circulation in the discs in the back. It’s also suitable for anyone who may be feeling stressed as each movement is performed while breathing in and out. Therefore providing that calming, meditative motion.

Who Is Cat Cow Not Suitable For?

This movement can be done safely when pregnant. If you have a neck injury or are being extra mindful of your neck then always keep your head in alignment with the torso.

You may need to modify the surface you are on if your knees struggle with weight bearing or try the same movement in standing with your hands on a table.

Do seek advice from your GP or consult with an exercise specialist such as a Clinical Pilates Instructor for your own individual advice.

What Do Our Experts Say?

The cat-cow stretch gently mobilises the spine from head to tail and can provide relief for anyone experiencing tightness in the back, shoulders, or neck. It’s a great exercise to do regularly as our spines often get stuck in the same position, when we are sitting at our desks for example. It can be safely modified for most, including those with osteoporosis, wrist injuries, or disc pathologies, and it’s usually a big crowd pleaser!

Georgia Wilson, Clinical Pilates Instructor

Cat Cow Stretch Modifications

If you find the typical cat cow stretch position uncomfortable and feel discomfort in your knees or wrists, trying these variations of the stretch instead may make the position more accessible.

Standing Cat Cow

If kneeling is uncomfortable, place your hands on a wall, table or sturdy chair. Move your pelvis and spine through the same gentle rounding and lengthening pattern while keeping the movement controlled.

Cat Cow for Sensitive Wrists

Try placing your hands on a raised surface to reduce the amount of weight passing through the wrists. Some people may also find using their forearms more comfortable, depending on their mobility and symptoms.

Cat Cow for Sensitive Knees

If you’re experiencing knee pain, place additional padding beneath the knees or perform the standing variation.

Cat Cow During Pregnancy

Four-point kneeling movements are commonly included in pregnancy exercise guidance, but comfort and individual circumstances should determine the range used.

Anyone with pregnancy complications, pain or concerns should seek individual advice from their midwife, physiotherapist or another qualified healthcare professional.

Try The Cat Cow Pilates Exercise Today

The cat and the cow pose is wonderful as it can be done as a part of a warm up routine, a relaxation sequence, or as an exercise to prevent back pain.

These blogs are designed to give information to everyone, however, it is important to remember that everyone is different! If you are new to exercise at Complete Pilates, we would advise you to always speak to your doctor or physiotherapist before starting a new exercise routine, especially if you have any health concerns, questions about any injuries, aren’t sure whether what you have read may be useful to you, or are new to fitness. We are more than happy to help anyone and point you in the right direction. Our biggest belief is that education is key. The more you understand about your injury, illness and movement, the more you are likely to improve.

Discover the benefits of one-to-one or small group Pilates, book a session at one of our London or Norfolk studios today. Not able to make it to one of our studios? We've got online options to suit you anywhere, anytime.

Our physiotherapist-led Chelsea Pilates studio, our Angel Pilates studio, our Pilates studio in London City, and our Norfolk Pilates studio in East Anglia, offer a highly tailored approach to your Pilates training. Whether your goal is to manage a health condition, rehabilitate from an injury or to improve your strength and fitness, Complete Pilates is the studio for you.

If you would like more information then do reach out to our team of clinical Pilates instructors here at Complete Pilates who are all trained to safely treat and create manageable plans to keep you healthy.

Get in touch online or contact us on 0203 764 5668 for further information.

Related Blogs:

• 9 Effective Stretches for Upper Back Pain
• How to Stretch Hip Flexors
• Benefits of Pilates Stretching
• Thread The Needle – Your Step by Step Guide with Video!
• Pilates Mermaid Exercise – Your Step by Step How to Guide!

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FAQs

Education is Key

These blogs are designed to give information to everyone, however, it is important to remember that everyone is different! If you have not seen one of our therapists and have any questions about injuries, what you have read or whether this may be useful to you, please just ask. We are more than happy to help anyone and point you in the right direction. Our biggest belief is that education is key. The more you understand about your injury, illness and movement, the more you are likely to improve.

If you are not sure whether this is for you, simply get in touch. We are here to help!