PILATES MOTION ATLAS

Cat-Cow | Self-stretch in 3D

Cat-Cow: all fours, rounding and arching the 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 30, 2026

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

Position and focus

All fours · Rounding and arching the spine

A dynamic stretch for the rounding and arching the spine, moving through a gradually larger range. It can also be used to prepare before exercise.

Starting position

Come onto all fours with the hands under the shoulders and the knees under the hips. Keep the back flat.

Movement phases

1. Set up

Press the floor lightly with the hands and lengthen the neck.

2. Small movements

Breathe out as you round the back; breathe in as you bring the chest forwards and arch the back.

3. Larger range

Within a pain-free range, gradually make the rounding and arching larger.

4. Smaller and stop

Make the movement smaller and stop with the back flat.

What to check yourself

Check that the arch does not come only from the lower back and that the elbows are not locked hard.

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.