I’m a personal trainer, and I’m begging you to stop relying on Child’s pose to open up your lower back — try this instead

a woman doing the cat cow stretch — (Image credit: Shutterstock)

There are a lot of great benefits to Child’s pose: it can open up tight hips, stretch the shoulders and chest, and even lower blood pressure, according to a 2017 study in the National Journal of Physiology, Pharmacy and Pharmacology.

However, when it comes to improving spinal health and mobility, there’s an exercise that I recommend even more than Child’s pose. That’s the cat-cow stretch.

Known officially as “Marjaryasana-Bitilasana” in yoga, the cat-cow stretch is a gentle movement that most people can do regardless of their current fitness level. It only requires a yoga mat, a little bit of space on the floor, and around two minutes of your time.

If you’ve been struggling with back tightness or pain, try adding the cat-cow stretch to your routine.

How to do the cat-cow stretch

The cat-cow stretch isn’t a very challenging exercise, but you should still check in with your doctor for the go-ahead – especially if you’re dealing with any acute pain or injuries. A certified personal trainer can watch you do the stretch and provide form corrections, if needed.

Start by moving through each position of the cat-cow stretch for 5 reps. Gradually increase to 10 reps as your mobility and range of motion improves.

an illo of a woman doing the cat cow stretch — (Image credit: Shutterstock)

Come to all fours on the mat.
Deeply inhale into your belly, expanding your rib cage.
Drop your belly button towards the floor and arch your spine, lifting your chest and aiming the top of your head towards your tailbone.
Exhale, drawing in your belly button.
Round your spine towards the ceiling, gently tucking your chin and tailbone.
Continue slowly alternating between the two positions for 5-10 reps.

Benefits of the cat-cow stretch

Dynamic stretches like the cat-cow stretch incorporate controlled movement to work muscles and joints through their full range of motion. In the cat-cow stretch, your spine and the muscles surrounding it are taken from flexion, or “cat,” to extension, or “cow.”

Moving between these two positions increases blood flow to the area, allows muscles to fully lengthen and contract, and can gently increase your range of motion over time.

Why I prefer the cat-cow stretch over Child’s pose for spinal health

While both the cat-cow stretch and Child’s pose are beneficial for spinal health, the cat-cow stretch has a few distinct advantages.

Child’s pose is a static stretch, meaning your muscles stay in a lengthened position for a set period of time. It’s a great option for a stretch at the end of the day or after a workout, but a cat-cow stretch takes your spine through its full range of motion, better training the spine to move efficiently and safely as you walk, run, climb, and perform various everyday tasks. Since many of us spend our days seated and sedentary, making sure the spine stays mobile is incredibly important.

a photo of the cat cow stretch — (Image credit: Shutterstock)

The cat-cow stretch also tends to be a little easier on sensitive joints, like the knee. Because Child’s pose requires you to sit your hips back onto your heels, it places strain on the knees while they’re in their greatest degree of flexion. The cat-cow stretch does require you to be on all fours, but adding additional cushioning under the knees is a relatively easy modification for those with knee issues or injuries. The cat-cow stretch can also be done on the bed or couch, if mobility concerns prevent you from getting down onto the floor.

Additionally, the cat-cow stretch targets deep core muscles like the transverse abdominis. These muscles are crucial for both pelvic and spinal stability – the stronger and more conditioned these muscles are, the better protected you are from lower back pain and injury.

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Jennifer Rizzuto is a freelance writer and certified personal trainer based in Long Island, NY. She covers various fitness-related topics and reviews for Tom's Guide. She also writes sketch comedy and short films, and performs frequently as an actor, singer, and improviser. When she's not writing, working out, or performing, you'll find her trying to convince her husband to get a dog.

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