Videos
Instructions
- Start in a kneeling position with hips resting on your heels.
- Extend both arms forward and lower your chest toward the ground.
- Slide one arm under the opposite arm across the body, palm facing up.
- Lower your shoulder and side of the head to the floor.
- Hold the position while keeping the hips relaxed and stable.
- Return to center and switch sides.
Technical Tips
- Keep your hips grounded to isolate thoracic rotation.
- Do not force the range of motion; move gently.
- Use a mat to cushion your head and shoulder if needed.
Breathing Tips
- Inhale deeply in the starting position.
- Exhale slowly as you slide your arm through and settle into the stretch.
- Maintain slow, steady breathing throughout the hold.
Medical restrictions
- Avoid if experiencing acute shoulder impingement.
- Do not perform with recent thoracic spine injury.
- Use caution with chronic rotator cuff issues.
Description
The Child's Pose Reach Through is a gentle mobility and flexibility exercise designed to improve thoracic spine rotation and upper back flexibility. Performed from a kneeling position, this movement combines the calming posture of Child’s Pose with a reaching motion that stretches the shoulders, lats, and upper back muscles. It promotes relaxation and postural correction, making it especially beneficial for individuals with upper body tension or limited spinal mobility. This exercise is commonly used in yoga, fitness, and physical therapy routines as a preparatory or recovery movement. Its low-impact nature makes it ideal for beginners and practitioners of all levels. By encouraging controlled thoracic rotation and deep breathing, the Child’s Pose Reach Through supports spinal health, relieves tension, and enhances shoulder range of motion. It requires no equipment, is easy to integrate into warm-ups or cooldowns, and is a highly effective tool for reducing stiffness caused by prolonged sitting or poor posture.
What is the Child's Pose Reach Through good for?
The Child's Pose Reach Through is excellent for improving thoracic spine mobility, relieving upper back and shoulder tension, and promoting relaxation.
Can beginners do the Child's Pose Reach Through?
Yes, this stretch is beginner-friendly and requires no equipment, making it accessible for all fitness levels.
How long should I hold the Child's Pose Reach Through?
Hold the stretch for 20 to 30 seconds on each side while breathing deeply to maximize the mobility benefits.
Is the Child's Pose Reach Through safe for shoulder pain?
It is generally safe if done gently, but individuals with shoulder injuries should proceed cautiously or consult a professional.
When should I include this stretch in my routine?
Include it during warm-ups to improve mobility or in cooldowns to release tension and aid recovery.