Cat Stretch | Mat Pilates in 3D
Round the back upwards, allowing the pelvis to tilt a little while the hands and knees stay in place.
Preparation
Begin on hands and knees, hands beneath shoulders and knees beneath hips. Look towards the mat without locking the elbows.
Use a non-slip mat and enough space. Review the method you learned from your instructor.
Four movement phases
1. Set up
Begin on hands and knees, hands beneath shoulders and knees beneath hips. Look towards the mat without locking the elbows.
Breathing example: Inhale
2. Movement
Round the back upwards, allowing the pelvis to tilt a little while the hands and knees stay in place.
Breathing example: Exhale
3. Observe
Observe the changing spinal curve rather than moving only the neck or shrugging the shoulders.
Breathing example: Keep breathing
4. Complete the cycle
Lengthen back to a neutral quadruped position. This version does not continue into a deep back arch.
Breathing example: Inhale
Observation points
Observe the changing spinal curve rather than moving only the neck or shrugging the shoulders.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. Professional review is pending.