The Basic Cat is one of the gentlest and simplest ways to stretch your back. You see cats making this movement in the morning when the and you can do it too!
To begin, get on all fours. Align your hands beneath your shoulders knees beneath your hips. Allow your back to assume its natural position in Neutral Spine.
Inhale: Arch your back slightly, allowing your head to rise and you stick up and out.
Exhale: Pull your navel in towards your spine and squeeze your low begin with a Lumbar C Curve, meaning that your lower back is curve then continue rounding into the upper back. Finally, allow the head I drop forwards. At this point, your whole spine should be making a C. Your back should be rounded to the greatest extent possible
Push your arms into the mat for extra resistance while stretching the upper back. Keep your abdominals and rib cage pulled in. Think of using this pulling action to stretch through your whole spine.
Think of pulling your tail between your legs and rounding your back into a frightened kitty pose.
Inhale: Return to Neutral Spine, and then go further into the arch, stivking your tail and head upward.