Procaryote
Back · Stretching

Child's Pose with Lateral Inclination

Child's pose with lateral inclination, 2 sets, hold for 30 seconds each side

Illustration of the Child's Pose with Lateral Inclination exercise

Listen to the instructions

How to do the exercise

Sets: 2

Duration: 30 seconds on each side

Description: Get on your knees, sit back on your heels, and extend your arms forward on the floor. Slowly tilt your torso to one side while keeping your arms extended, then hold the position for 30 seconds before switching sides.

Tips: Keep your back straight and your shoulder blades stable to maximize lumbar stretch. Breathe deeply and avoid forcing the tilt.

Progression: Gradually increase the hold duration up to 45 seconds as the exercise becomes easier.

At a glance

Goal
Stretching
Level
Beginner
Equipment
mat
Starting position
Kneeling, sitting on heels, arms extended forward
Clinical goal
Stretching and relaxing the lumbar region
Also known as
child's pose lateral stretch, child's pose side bend, lumbar stretch child's pose

Precautions

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

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Back

Dynamic Latissimus Dorsi StretchDynamic latissimus dorsi stretch, 2 sets, 10 repetitions per side Lateral Inclination Opening in Sitting PositionSeated lateral inclination opening, 3 sets, 8 repetitions per side, slow and controlled movement Lateral Inclination Stretch with CushionLateral inclination stretch with cushion, 3 sets, 30 seconds per side Lumbar Rotation Stretch on TableLumbar rotation stretch on table, 3 sets, 8 slow rotations each side Lumbar Stretch in Cat-Cow PositionLumbar stretch in cat-cow position, 3 sets, 8 repetitions Lumbar Stretch on SwissBallLumbar stretch on SwissBall, 3 sets, hold for 20 seconds Pectoral minor stretch against a wallPectoral minor stretch against a wall, 3 sets, hold 30 seconds per side Pectoral Stretch on a LogPectoral stretch on a log, 3 sets, hold for 30 seconds on each side

See all back exercises →

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.