Child's Pose Lat Stretch
Child's Pose Lat Stretch is a flexibility – latissimus dorsi and lateral trunk exercise involving Latissimus dorsi, Erector spinae. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Latissimus dorsi, Erector spinae
- Secondary muscles
- Teres major, Erector spinae
- Exercise type
- Flexibility – latissimus dorsi and lateral trunk
Exercise technique
- Start
Kneel and place your hands on the floor in front of you.
- Hip movement
Bring your hips toward your heels as you walk your hands forward.
- Arm reach
Spread your palms and lengthen your arms while lifting your elbows off the floor.
- Chest
Gently lower your chest between your arms.
- Side emphasis
To emphasize one side, move both hands slightly toward the opposite side.
- Breathing
Maintain the stretch while breathing into your back and side ribs.
- Return
Bring your hands to the center and use them to support your torso as you rise.
Key technique points
- Keep your hips back.
- Reach your arms forward from the shoulders.
- Rest your forehead on a support if needed.
- Reduce the reach if you feel pinching at the front of your shoulder.
- Move both hands together when shifting sideways.
- Do not force your ribs toward the floor.
Common mistakes
Leaving the hips raised
Do not just press your shoulders down without bringing your hips toward your heels.
Spreading the elbows
Do not collapse onto your elbows and lose the arm reach.
Crowding the shoulders
Do not force your head between your arms.
Arching the lower back
Do not flare your lower ribs to lower your chest.
Pulling one arm
Do not apply a harsh pull to your shoulder during the side stretch.
Shallow breathing
Do not take short breaths that prevent your ribs from expanding.
Frequently asked questions
Child's Pose Lat Stretch: why is “Leaving the hips raised” a mistake?
Do not just press your shoulders down without bringing your hips toward your heels.
Child's Pose Lat Stretch: why is “Spreading the elbows” a mistake?
Do not collapse onto your elbows and lose the arm reach.
Child's Pose Lat Stretch: why is “Crowding the shoulders” a mistake?
Do not force your head between your arms.
Child's Pose Lat Stretch: why is “Arching the lower back” a mistake?
Do not flare your lower ribs to lower your chest.
Child's Pose Lat Stretch: why is “Pulling one arm” a mistake?
Do not apply a harsh pull to your shoulder during the side stretch.
Child's Pose Lat Stretch: why is “Shallow breathing” a mistake?
Do not take short breaths that prevent your ribs from expanding.
What should I focus on when doing Child's Pose Lat Stretch?
Keep your hips back. Reach your arms forward from the shoulders. Rest your forehead on a support if needed. Reduce the reach if you feel pinching at the front of your shoulder. Move both hands together when shifting sideways. Do not force your ribs toward the floor.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.