Get on your knees and hands; your hands should be placed at shoulder-width. Knees are perpendicular to the floor, so that your hands, knees and feet are in one line. Push your toes to the floor by flexing both feet. Keep your back straight and pelvis in a neutral position. Your neck is an extension of your back, head down.
Round your spine by intentional kyphosis in the thoracic (upper-back) part. Contract your abdominal muscles. Go back to the starting position in the same way. Breathe out as you go up; breathe in as you go down.
Avoid overarching your lower back when setting into your starting position and when coming back to the starting position.
The angle between your legs and mat is approximately 90 degrees.
Your hands, knees and feet are in one line.
Perform the exercise in front of the mirror and watch yourself sideways to make sure your back position is correct in the starting position.
Cat stretch is a very good exercise for the end of heavy lower-back training. It’s also helpful to those with lower back issues and people recovering from a lower-back injury.
Simply round your back while on your knees and hands. Stay in the rounded position between 10 and 20 seconds. Repeat several times.