HomeExercisesCat's pose

Back Pain Useful Exercises

Cat's pose for gentle back mobility.

Cat's pose is a simple all-fours exercise from the app. It helps practice controlled spinal movement without needing equipment.

PositionAll fours
TempoSlow
Repeat10 times

How to do it

  1. Start on all fours.
  2. Arch the back while looking down.
  3. Then lower the stomach toward the floor, hollowing the back.
  4. Repeat 10 times slowly.

Safety note

If you are pregnant or this position feels uncomfortable, avoid deep hollowing and keep the back closer to neutral. Move only through a range that feels safe.

Back strengthening exercisesUse cat pose before gentle strengthening moves.Exercise timerTime a short routine with this exercise.Lower trunk rotationAdd lying rotation for lower back mobility.
Stop if the movement increases pain or symptoms spread.