ClapMove · clapmove.com
Exercise handout — move better, feel better.
Child's Pose
A gentle resting position where you sit back on your heels with arms extended. Good for relaxing back muscles when flexion feels comfortable.
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 between heels and hips if needed
Dosage
3
Sets
45 sec
Reps / Time
15 sec
Rest
hold 30-60 seconds
Tempo
Step-by-Step Guide
Set up
- Start on hands and knees
- Big toes touching, knees apart
- Have a mat or soft surface under knees
Step 1 of 6
Slowly sit your hips back toward your heels
Step 2 of 6
Extend your arms forward on the floor
Step 3 of 6
Rest your forehead on the floor
Step 4 of 6
Let your entire body relax
Step 5 of 6
Breathe deeply into your back
Step 6 of 6
Hold for 30-60 seconds or longer
Breathing
- Slow deep breaths
- Feel back expand with each breath
Form Cues
- Sink your hips back
- Reach arms long
- Let your belly rest on your thighs
- Breathe into your low back
Common Mistakes to Avoid
- Not sitting back far enough
- Tensing shoulders
- Holding breath
- Forcing position if painful
Safety Information
Avoid if disc pain worsens with flexion. May not be comfortable with knee problems.
Progressions
Extend arms further and hold longer
Regressions
Place pillow between hips and heels for less bend
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.