Child's Pose
Kneeling and folding forward with arms extended in front of you, the child's pose gently tractions the lumbar spine, stretches the thoracolumbar fascia, and provides a full-length decompression of the spine in a position that is completely safe even for significant lower back pain. An excellent transition or cooldown exercise.
How to do it
- 1
1. Start in a kneeling position on a mat with your big toes touching and knees spread about hip-width apart.
- 2
2. Sink your hips back toward your heels while extending both arms forward on the mat, keeping your palms down.
- 3
3. Lower your forehead gently to the mat or a pillow if needed, allowing your neck to stay neutral and relaxed.
- 4
4. Press your chest down toward your thighs while maintaining tension in your core to protect your lower back.
- 5
5. Breathe deeply and hold the stretch, feeling length develop through your entire spine from your tailbone to the crown of your head.
Benefits
- Decompresses and gently tractions the lumbar spine, reducing pressure on discs and nerve roots
- Stretches the thoracolumbar fascia and posterior chain, improving spinal mobility and reducing stiffness
- Promotes neutral spinal alignment and provides safe relief for lower back pain while encouraging proper posture habits
Common mistakes
- Forcing your hips all the way to your heels too aggressively, which can strain the knees and reduce spinal decompression benefits
- Turning your head to one side instead of keeping it neutral, which creates asymmetrical neck tension and reduces the stretch effectiveness
- Holding your breath during the stretch, which increases tension; instead, breathe deeply to enhance relaxation and decompression
Target areas
Good for
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