ClapMove · clapmove.com
Exercise handout — move better, feel better.
Child's Pose with Reach
Rest in child's pose and walk your hands forward to stretch your shoulders and back.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: Pillow under hips if needed
Dosage
2
Sets
30 sec
Reps / Time
15 sec
Rest
30-60 second holds
Tempo
Step-by-Step Guide
Set up
- Kneel on a mat
- Sit your hips back toward your heels
- Extend your arms forward on the floor
Step 1 of 5
Walk your hands forward as far as comfortable
Step 2 of 5
Let your chest sink toward the floor
Step 3 of 5
Keep your hips back toward heels
Step 4 of 5
Hold and take deep breaths
Step 5 of 5
To increase stretch, walk hands to one side
Breathing
- Take slow deep breaths
- Breathe into your back
Form Cues
- Relax your head and neck
- Keep breathing deeply
- Sink into the stretch
- Don't force it
Common Mistakes to Avoid
- Lifting hips up
- Holding breath
- Tensing shoulders
- Rushing through it
Safety Information
Very gentle stretch. Skip if you have knee problems.
Progressions
Hold longer or add side reaches
Regressions
Put a pillow between hips and heels
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.