Mat Pilates: Cat Stretch

Mat Repertoire

Warm Down:

Cat Stretch

Alternate Names

Cat Cow Stretch, Angry Happy Cat Stretch

Derived From

Yoga Cat Cow Stretch

Primary Element

Warm Down

Why for Primary?

To relax and create length in the back, shoulder and abdominal muscles, and to create spinal articulation by moving between the two positions.

Secondary Element

Mobility

Why for Secondary?

To create and develop mobility in the spine through articulation by moving between the two positions.

Tertiary Element

N/A

Why Tertiary?

N/A

Repetitions

5-6 each direction

Plane of Motion

Sagittal

Targeted Muscles

Spinal extensors primarily

  • Erector spinae – spinalis, longissimus, iliocostalis
  • Semispinalis
  • Deep posterior muscle group – interspinales, intertransversales, rotatores, multifidus

 

Spinal flexors primarily

  • Rectus abdominis
  • Internal and external obliques

Warnings

Not suitable for some spinal, hip, or knee pathologies, or if the client is unable to work in a pain free range of motion during the exercise. 

If a client is unable to kneel or be in the degree of knee flexion required for this stretch then Cat Stretch (kneeling or standing) may be an alternative.

Execution

Kneel on the Mat on all fours in a quadruped position with the arms under the shoulders and knees under the ASIS (hip bones) with a neutral position of pelvis and spine.

Exhale to tilt the pelvis posteriorly and flex the lumbar and thoracic spine (into Angry Cat or Cat). Inhale return to the start position. Exhale to tilt the pelvis anteriorly and extend the lumbar and thoracic spine taking the gaze or eye line forward (into Happy Cat or Cow). Inhale return to the start position.

Observations

Do a body scan of the client taking note of the following points

  • Pelvis
    • Are the hip bones even horizontally or is the client hitching, leaning towards or biasing one side?
    • Is the pelvis in a neutral position to begin with?
    • Is the pelvis starting the movement, tucking and under moving through the spine or tilting the pelvis forward and then following with the rest of the spinal articulation?
  • Legs
    • Are the legs slightly apart in hip abduction under the hip bones allowing for a more neutral extension in the spine and space for the torso/belly to relax?
  • Feet
    • Are the feet softly plantar flexed with the tops of the feet on the Mat?
  • Head
    • Is the head and neck moving along with the spine?
  • Shoulders
    • Are the shoulders sinking as the spine extends? Aim to maintain length through the spine including the neck

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • The aim is to keep the pelvis tucked under or posterior to help stretch the back muscles when in Angry Cat
  • Say the client’s name when you’re about to interact with them
  • Ripple through the spine starting from the tailbone, thinking of wave like movements

 

Visual

  • Imagine the spine as a string of pearl and work sequentially through each vertebrae as in the exercise Roll Down 
  • You may demonstrate a part of the movement as a visual representation for the client to see using your arms in the air

 

Kinaesthetic

  • Engage the transverse abdominis to initiate the posterior tilt of the pelvis, tucking the coccyx (tailbone) under
  • Feel the parts of the body in contact with the Mat pressing downwards

Modifications and Variations

Regress the exercise by

  • Propping the forearms up on a bench or seat so there is less pressure on the wrists
  • Sitting on a chair with the hands on the knees and moving the spine and pelvis in a similar fashion (seated Cat Stretch)
  • Standing with the knees softly bent and the hands on the knees moving the spine and pelvis in a similar fashion (standing Cat Stretch)
  • Working on Warm Down: Prayer Stretch to release spinal extensors 

 

Progress the exercise by

  • Increasing the range of motion
  • Moving between Prayer Stretch and Cat Stretch and creating move dynamic movement for example drawing the left side of the pelvis down to the left heel then back up again, and repeating with the right side
  • Moving the pelvis side to side and looking around towards the hitched side of the pelvis for a lateral movement (also known as Happy Puppy)
  • Stacking the hands on top of each other on one side, then the other, to work into a lateral Happy Puppy alternative
  • Working towards Warm Down: Kneeling Lunge

Series and Transitions

This exercise is part of the Warm Down series which includes a range of other exercises in the fundamental and progressive repertoire. The Warm Down series can also be found in the Reformer, Wunda Chair, Cadillac and Barrel repertoire.

Transition to Warm Down: Kneeling Lunge by lifting back up to a high kneeling position and stepping one foot forward ready to lean forward.

Inspired Academy follows the order to warm down

Fundamental repertoire

 

Progressive repertoire