SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Back Stretch | Illustrated Exercise Guide

Back stretch exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/cat-back-stretch/

Primary muscles: Lower back
Secondary muscles: Middle back, traps
Equipment: No equipment

Back Stretch Instructions

1. Start on all fours, positioning your hands directly under your shoulders and your knees under your hips.
2. Drop your head and pull the abs in, rounding your back and neck.
3. Hold for 10 seconds.
4. Raise your head and curve your back down toward the floor.
5. Hold for another 10 seconds and repeat.

Proper Form And Breathing Pattern

Keep your spine relaxed, breathe in deeply, drop your head, and round your back and neck toward the ceiling. As you exhale, lift your head and start to round your belly toward the floor. Do this movement slowly and don’t bounce between positions.

From the Shop

Monthly Membership
Monthly Membership

Exercise Benefits

The cat-cow stretch is a yoga pose that is regularly included in stress-releasing routines. This pose massages and stimulates the abdominal organs, creates emotional balance, reinvigorates the spine, and corrects posture. The cat-cow stretch also helps to strengthen your core muscles and can help ease and prevent lower back pain and injuries.

Back Stretch Demonstration

Back stretch exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/cat-back-stretch/

Intensity And Duration

Hold the cat pose (round back) for 10 seconds and then switch to cow pose, holding for another 10 seconds. Repeat 3 to 4 times keeping the movement fluid and pain-free. By the end of this exercise, you should feel completely calm and relaxed.

Calories Burned

To calculate the number of calories burned doing the back stretch, enter your weight and the duration of the exercise:

Related Static Stretches

Try these other static stretches to help your body relax and reduce stress and tension in your muscles:
Lower back stretch
Child’s pose
Ab stretch
Obliques stretch

Popular Workouts

Core Workouts

Belly Fat Burner Workout

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …

Lower Body Workouts

Brazilian Butt Workout

Want to know the secret to a perfect booty? Try this Brazilian butt workout to shape, lift and firm your booty fast! A 30-minute at-home exercise routine to tone …

Upper Body Workouts

30-Minute Upper Body Workout

Look your best and get your arms, shoulders, back, and chest in tip-top shape with this 30-minute upper body workout. This strength …

30x3 Busy Moms Challenge
8-Week Workout Plan
Get fit at home with the 30×3 Busy Moms Challenge! Join now and transform your body in just 8 weeks with 3 quick and efficient 30-minute workouts per week. Let’s go!
START HERE

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Email
  • Pinterest
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Premium Membership

Online Membership Pack

Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

GO PREMIUM

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Tomato, Mozzarella & Eggplant Breakfast Toasts / @spotebi

    For us, a savory breakfast toast is a perfect way to start the day! … [Read More...]

    Healthy 3-Ingredient Orange & Mango Popsicles / @spotebi

    For this Healthy 3-Ingredient Orange & Mango Popsicles recipe, we … [Read More...]

    Banana-Oat Morning Smoothie Recipe / @spotebi

    Just because breakfast isn't trending anymore, that doesn't mean … [Read More...]

    30×3 Busy Moms Challenge

    8-Week Workout Plan

    Get fit at home with the 30×3 Busy Moms Challenge! Join now and transform your body in just 8 weeks with 3 quick and efficient 30-minute workouts per week. Let’s go!

    START HERE

    Our Programs

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2023 Spotebi - All rights reserved