Child Pose Upper Back Slightly Bent Stretch
Child Pose Upper Back Slightly Bent Stretch is a bodyweight stretching exercise targeting the lats and upper back. The slight elbow bend encourages greater rounding in the thoracic spine, deepening the upper back stretch compared to a standard child pose.
How to do it
- Kneel on the floor and sit back toward your heels.
- Reach your arms forward but keep a slight bend in your elbows, allowing your upper back to round gently.
- Let your chest lower toward the floor, feeling a stretch across your upper back.
- Hold for 20-30 seconds while breathing deeply.
- Return to the kneeling position and repeat.
Form cues
- Sit back toward your heels gently.
- Reach your arms forward with a soft bend in your elbows.
- Let your chest lower slowly toward the floor.
- Breathe deeply into your upper back.
Breathing: Inhale deeply through your nose, and as you exhale, allow your chest to sink slightly closer to the floor.
Common mistakes
- Straightening the elbows completely, which shifts the focus away from the upper back and into the shoulders.
- Holding your breath, which creates body tension and prevents the muscles from fully relaxing into the stretch.
- Rushing the hold, which reduces the time your tissues have to lengthen effectively.
Muscles worked
Primary: lats. Secondary: traps, shoulders.
Suggested sets & reps
Get fitter
2–3 sets × 30–45 seconds, rest 30 s
Lose weight
2–3 sets × 30–45 seconds, rest 30 s
Build muscle
2–3 sets × 30–45 seconds, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have knee or lower back discomfort, ease off or place a cushion between your hips and heels for support.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How often should I do this upper back stretch?
You can safely practice this stretch daily as part of your cool-down or morning mobility routine.
What if my hips do not reach my heels?
That is completely fine. Simply sit back as far as is comfortable for your knees and hips without forcing the movement.
Should I feel any pain during this stretch?
You should only feel a gentle pulling sensation in your upper back and lats. Stop immediately if you experience sharp or pinching pain.