Child Pose Upper Back Straight Stretch
Child Pose Upper Back Straight Stretch is a bodyweight stretching exercise targeting the lats and shoulders. Extending the arms with straight elbows actively lengthens the latissimus dorsi and provides a strong stretch through the entire posterior upper body.
How to do it
- Kneel on the floor and sit back toward your heels.
- Reach your arms fully forward with your elbows straight and palms flat on the floor.
- Maintain a straight spine and press your arms into the ground to actively lengthen your back.
- Hold for 20-30 seconds, breathing steadily.
- Return to kneeling and repeat.
Form cues
- Sit back toward your heels gently.
- Reach your fingertips as far forward as comfortable.
- Keep your elbows straight to fully lengthen the arms.
- Press your palms flat into the floor.
- Breathe deeply into your upper back.
Breathing: Inhale deeply through your nose, then exhale slowly while allowing your upper back to relax and sink closer to the floor.
Common mistakes
- Bending the elbows, which reduces the active stretch through the lats and shoulders.
- Rifling through the movement too quickly, missing the chance to relax and let the muscles lengthen.
- Lifting the hips too high off the heels, shifting the focus away from the targeted upper back area.
Muscles worked
Primary: lats. Secondary: shoulders, lower back.
Suggested sets & reps
Get fitter
2-3 sets × 30-45 seconds hold, rest 30 s
Lose weight
2-3 sets × 30-45 seconds hold, rest 30 s
Build muscle
2-3 sets × 30-45 seconds hold, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have recent knee or shoulder injuries, ease off or choose a gentler option.
- If you feel sharp joint pain, stop the stretch immediately.
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 can I do this stretch?
You can safely perform this stretch every day, especially after sitting for long periods or as part of a post-workout cool-down.
What if my hips cannot reach my heels?
That is completely fine. Just go as far back as is comfortable for your knees and hips, and place a folded towel between your hips and heels if needed.
Should I feel pain during this stretch?
You should feel a gentle, lengthening sensation in your upper back and shoulders, never sharp or pinching pain. Ease off immediately if anything hurts.