Exercise 2: Child’s Pose
Exercise: Child's Pose
(Called “Child's Pose” in video walk-through)
Purpose | Gently stretches the back, hips, and shoulders. |
Appropriate for Pain Level | 1-5 |
Indications | Relaxation, lumbar decompression, postural mobility |
Muscles Involved | Lats, erector spinae, glutes |
Common Compensations | Weight shifted forward, excessive shoulder rounding |
Instructions: Sit back on your heels with knees wide. Reach arms forward and lower your forehead to the floor. Breathe and relax.
Provider Tips
Modify for hip/knee tolerance.
Great for calming the nervous system.
Clinical Rationale
Promotes lumbar flexion and decompression: gently places the lumbar spine into flexion which can help decompress spinal structures and alleviate tension. Especially beneficial for patients with facet joint irritation or paraspinal tightness as it elongates the posterior chain without loading the spine.
Enhances flexibility of the lumbar and pelvic muscles: stretches erector spinae, latissimus dorsi and gluteal muscles improving overall flexibility and mobility in the lumbopelvic region.
Encourages relaxation and reduces muscle guarding: the resting position of child’s pose promotes relaxation of overactive lumbar extensors and can reduce muscle spasm & guarding. When paired with breathing practices it can modulate pain and reduce stress via parasympathetic activation.
Promotes body awareness and safe movement: improves positional awareness of pelvis positioning, lumbar motion and movement comfort zones. Encourages slow, controlled motion that reinforces confidence in spinal flexion without triggering pain.
Low load, easily modified position: child’s pose is a non-weight bearing posture and can be modified easily with use of props (i.e. pillows under the chest or hips) to accommodate mobility or comfort limitations