Pilates exercises explained

Cat Stretch

This exercise brings mobility to your spine. After the spine is "stretched" between the shoulder girdle and the pelvis like a hammock, we can consciously work without a tactile feedback. This may make it a bit more difficult, since you don't see the movement, but only perceive it. However, this again trains body awareness.

Cat Stretch prepares us for all exercises that are performed in the quadrupedal position. It is also popular to incorporate after a series of exercises in the prone position.

Exercise description

The starting position is the quadruped stand. The hands are positioned under the shoulder girdle shoulder width, the knees under the hip joint pelvic width.

We start the movement in the lumbar region by rolling the pelvis in while exhaling, pulling the pubic bone towards the sternum.

While inhaling hold the position and with the exhalation come back to the starting position.

After 4 repetitions, with the next exhalation we move the entire spine further into the Cat Stretch. The head sinks towards the floor, the back becomes round. Inhale deeply into this position and with the exhalation move the spine back to the starting position. Repeat the second part of the exercise 4 times.

Frequently asked questions

Can I go into a hollow back during the exercise?

Yes, this is even desirable in between, as the spine is allowed to "sag" sometimes. You should only not feel any compression (pressure) in the lumbar spine.

Pro Tip From Maria

Think of the spine as an elastic chain that pulls itself into place as you move.

Video with the brief explanation of the Pilates exercise Cat Stretch

Most common errors

Usually, one is most mobile in the thoracic spine and goes into mobilization even more here. However, we should try to focus on those segments where we are most immobile. According to the motto: Get out of your comfort zone.