Vidéos
Instructions
- Begin in a Child's Pose position with knees apart, hips on heels, and arms extended forward in a Y shape.
- Lift both arms slightly off the floor while keeping elbows straight and thumbs pointing up.
- Lower the arms back to the floor in a controlled motion.
- Repeat the lift and lower movement for the desired number of repetitions.
- Maintain forehead contact with the mat throughout the set.
Technical Tips
- Engage your shoulders and upper back to lift the arms, not your lower back.
- Avoid shrugging your shoulders toward your ears.
- Keep arms extended and aligned with the Y position throughout the movement.
- Use slow, controlled tempo to emphasize scapular stability.
Breathing Tips
- Inhale before each lift to prepare the movement.
- Exhale slowly as you raise your arms.
- Inhale as you return the arms to the ground.
Restrictions médicales
- Shoulder impingement or acute inflammation
- Knee pain when in deep flexion
- Severe lumbar hyperlordosis or lower back pain
Description
The Child's Pose with Dynamic Y Arm Raises is a bodyweight mobility and activation drill designed to improve shoulder flexion, scapular control, and upper back engagement. Unlike the static Child's Pose, this variation involves raising the arms repeatedly in a 'Y' shape from the floor while maintaining the kneeling position. This movement targets the deltoids, traps, and lats, helping improve posture, overhead shoulder mobility, and stability of the scapulothoracic region. Ideal as part of a warm-up or activation routine, especially before upper body training, it also engages the core for support and control. Because it is performed from a stable base with minimal spinal loading, this exercise is safe and accessible for most fitness levels. It's particularly useful for athletes and desk-bound individuals aiming to reverse postural stiffness or prep the shoulders for compound lifts. No equipment is required, making it a practical addition to both gym and home workouts.
What muscles do dynamic Y raises in Child’s Pose activate?
This exercise activates the shoulders, especially the front deltoids, traps, and lats, while promoting scapular control and upper back strength.
Is the Child's Pose dynamic Y raise good before an upper body workout?
Yes, it's an excellent warm-up drill to activate the shoulder stabilizers and improve range of motion before pressing or overhead movements.
Can I do this if I have shoulder pain?
If you have shoulder impingement or inflammation, consult a medical professional first. Use limited range of motion if attempting it.
How many reps should I do of dynamic Y raises?
Perform 10–15 controlled repetitions per set, focusing on quality of movement over speed.
Do I need equipment for this shoulder activation drill?
No equipment is needed. Just a yoga mat or soft surface to kneel comfortably.