PILATES MOTION ATLAS

Cat Stretch | Self-stretch in 3D

Cat Stretch: four-point kneeling, back and spine. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Cat Stretch — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Four-point kneeling · Back and spine

A self-stretch for the back and spine. Support your body and stay within a comfortable range.

Starting position

Come onto your hands and knees, with the hands under the shoulders and the knees under the hips.

Movement phases

1. Set up on all fours

Press the floor with your hands and knees and keep your back flat.

2. Round the back

As you breathe out, curl the pelvis under and lift your back towards the ceiling.

3. Hold the position

Relax your neck and feel the stretch along your whole back.

4. Return

Lengthen the spine and return to a flat back.

What to check yourself

Check that you are not locking your elbows and that you are not bending only your neck.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

This lesson was put together for this site. It has not yet been reviewed by an expert.

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