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Stretch of the Week: Seated Cat Cow with Arm Rotation

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For week two of our dynamic stretching month we will be performing the Seated Cat Cow with Arm Rotation.

This stretch is very similar to last week’s dynamic movement, so make sure to take a look at the Dynamic Spinal Circle stretch for reference!

You can perform this movement either seated on the floor or in a chair. If you have shoulder, neck or upper back injuries, please consult your doctor before attempting this stretch.

How to perform:

  1. Take a seat on the floor or at the edge of a chair with your feet planted under your knees. Outstretch your arms at shoulder height with your thumbs pointed up. Keep your gaze forward as shown in the photo marked “1.”
  1. As you inhale, simultaneously turn the gaze up. Rotate your arms so the thumbs turn back and down (palms up). Pull your belly button to your spine and lift your chest up toward the sky, as shown in photo marked “inhale.” Arms stay straight.
  1. As you exhale, simultaneously turn your gaze down. Bring your chin toward your chest. Rounded back is okay, but pull your belly button to your spine and rotate your arms so the thumbs turn forward and then down (palms facing back) – as shown in photo marked “exhale.” Arms stay straight.
  1. Continue to alternate between these two movements several times as you inhale and exhale. You can do this for up to five minutes if you chose. Then come back to the first position and lower your arms when you are finished.

stretch of the week seated cat cow stretchInterested in learning more? Email me at

The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.

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