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The cat stretch is a simple and quick stretch used by athletes, primarily to loosen the spine and lower back muscles. It is done on hands and knees and can be extended to stretch the upper back and abdominal muscles. It is commonly used as a relaxation tool or as part of a warm-up or cool-down during a workout. It can also be used to relieve back pain caused by incorrect posture or sitting for long periods.
The cat stretch is a stretch often used by athletes, especially during activities like yoga and Pilates. It is primarily used to stretch and loosen the spine and lower back muscles, although some people also report feeling a slight stretch in their upper back and abdominal muscles. The cat stretch is quick and simple to perform and very relaxing, making it ideal for warm-ups and cool-downs before and after workouts, as well as a quick way to relieve stress throughout the day.
This stretch is done on the hands and knees, so a cushioning mat may be needed to support the knees. From this position, the individual should round their back by contracting the abdominal muscles and tilting the pelvis up and head and shoulders down, and hold the stretch, usually for 15 to 30 seconds. At this point, some people consider the cat stretch complete, while others extend their spine in the other direction, lifting their head and tilting their pelvis down so that their back arches and their abdominal muscles get a slight stretch. It is best to perform this stretch slowly to avoid straining or damaging your back. Some people perform several slow repetitions, alternating between a spinal flexion position and a neutral flat back or spinal extension position, depending on what is most comfortable.
Since the jack stretch is relatively easy to complete and does not require a lot of effort, it is generally used only as a relaxation tool or as part of a warm-up or cool-down during a workout, rather than a main part of the workout itself. It is a very common way to stretch your back before and after workouts that contain a lot of abdominal and back muscle exercises. Exercises often combine the cat stretch with spinal twists and other back and abdominal stretches to fully warm up and stretch the core of the body, which can greatly reduce the chance of injury.
Some people use the cat stretch to relieve back pain. Sitting in a chair all day at work or standing for long periods of time with incorrect posture can cause your back muscles, especially your lower back, to tighten and become painful. Gentle stretches like the cat stretch loosen these muscles and reduce or eliminate pain.
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