Exercises / Back & spine
Child’s pose
- Stretch
- Back & spine
- Mat
Sit the hips toward the heels while the arms reach forward to stretch the back and shoulders.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Common flexibility dose: hold a comfortable stretch for 20-30 seconds, 2-3 times per side; avoid bouncing.
Start: Kneeling on hands and knees
Steps
- Begin on hands and knees.
- Walk the hands forward and send the hips toward the heels.
- Rest in a comfortable stretch, then return to hands and knees.
Cues
- Breathe into the back ribs
- Keep the neck relaxed
Common mistakes
- Forcing the hips onto the heels
- Holding the breath
Used for
- Back and shoulder mobility
Take care (2)
- Place padding under sensitive knees.
- Avoid end-range knee or shoulder positions that provoke symptoms.
Evidence (1)
- Repeated stretch training can improve joint range of motion in healthy participants; this review did not isolate this named stretch.1
Harder
References (1)
- Konrad A, Alizadeh S, et al. J Sport Health Sci. 2024;13(2):186-194. Chronic effects of stretching on range of motion with consideration of potential moderating variables: A systematic review with meta-analysis