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Back · Mobility

Child's Pose on SwissBall

Child's pose on SwissBall, 3 sets, hold for 30 seconds

Illustration of the Child's Pose on SwissBall exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per set

Description: Sit on your heels, then lean forward placing your chest on a SwissBall positioned in front of you. Extend your arms forward onto the ball, keeping your back straight and shoulder blades stable.

Tips: Breathe deeply and relax the tension in the lower back. Ensure not to excessively arch the lumbar spine and maintain a comfortable position.

Progression: Once comfortable, gradually increase the hold duration up to 45 seconds.

At a glance

Goal
Mobility
Level
Beginner
Equipment
SwissBall
Starting position
Kneeling, sitting on heels
Clinical goal
Improve lumbar mobility
Also known as
child's pose with ball, lumbar stretch on SwissBall, resting posture on ball

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.