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mobility
Child's Pose with Reach
Search GoogleChild's Pose with Reach is a beginner mobility exercise using bodyweight. It primarily trains back and shoulders. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- back, shoulders
- Secondary
- hips, core
- Equipment
- bodyweight
- Mechanic
- compound
Setup
- — Prepare the bodyweight and clear the movement area.
- — Set your stance, grip, and starting position before beginning child's pose with reach.
- — Choose a variation and range that let you keep complete control.
Execution
- — Sit the hips toward the heels, reach the hands long, and breathe into the upper back without forcing the knees or shoulders.
- — Maintain the position only while you can breathe and keep the intended alignment.
Breathing & coaching
- — Breathe slowly behind the brace.
- — End the hold before you need to strain or hold your breath.
- — Sit the hips toward the heels, reach the hands long, and breathe into the upper back without forcing the knees or shoulders.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo child's pose with reach
Regressions
- — Supported or reduced-range child's pose with reach