Back and Spine Exercises

Child's Pose

Child's pose is a resting stretch taken from yoga. You kneel and sit back towards your heels with your arms reaching forward. It gently stretches the lower back, hips and shoulders and is a calming way to finish an exercise session.

Call +91-9999973681 WhatsApp

What it does

The position bends the spine, opens the hips and lengthens the muscles along the back and sides. Slow breathing in the pose helps muscle guarding settle.

It is a regular part of rehab plans for lumbar spondylosis and spinal stenosis, and it features in our lower back pain physiotherapy programmes.

How to do it

Kneel on the floor with knees hip width apart and big toes touching.
Sit back towards your heels.
Reach your arms forward along the floor and lower your chest towards your thighs.
Rest your forehead on the floor or a cushion.
Breathe slowly into your back for 30 to 60 seconds.

How much

2 to 3 holds, once a day or after exercise.

Common mistakes

Forcing the hips down when the knees are stiff.

Stop and check with us if

Knee pain prevents full kneeling. Place a cushion between buttocks and heels.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

Is child's pose safe in pregnancy?

With knees wide to make room for the bump, yes, for most women.

What if I can't reach my heels?

Put a pillow on your calves and rest on it.

Related treatments

Back

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.