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Supported Child's Pose (Small Range)

BeginnerstretchTier T0

Gentle resting position to relax lower back and SI region. Modified for SI joint sensitivity with limited range of motion.

Targets: SI Joint

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
  • pillow or cushion

No equipment? Try: pillow for support

Dosage

2

Sets

30 sec

Reps / Time

15 sec

Rest

20-40 sec hold

Tempo

Step-by-Step Guide

Set up

  • Kneel on a comfortable surface
  • Keep knees together or slightly apart
  • Have a pillow ready for support if needed

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Slowly sit hips back toward heels

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Stop well before full range - only 50-70%

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Walk arms forward and rest forehead down

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Hold in comfortable position

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Breathe deeply and relax

Breathing

  • Breathe slowly into back and sides
  • Let exhale be longer than inhale

Form Cues

  • Don't force depth - stop before pain
  • Keep breathing slow and relaxed
  • Let arms rest comfortably
  • Can use pillow under forehead

Common Mistakes to Avoid

  • Going too deep into position
  • Forcing through discomfort
  • Holding breath
  • Staying too long if pain increases

Safety Information

Stop if symptoms increase. Avoid if deep flexion worsens SI pain.

Progressions

Gradually increase depth as tolerated

Regressions

Place pillow between hips and heels, reduce depth

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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.