Shoulder · Mobility

Child's pose with shoulder elevations

Child's pose with shoulder elevations, 3 sets, 10 repetitions

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Get into the child's pose with knees apart and arms extended in front of you. Keeping your torso straight and shoulder blades stable, slowly perform shoulder elevations towards the ears, then gently lower them back down.

Tips: Focus on controlling your shoulder blades to avoid tension in the neck. Breathe calmly and keep your back well elongated throughout the movement.

Progression: Gradually increase the number of repetitions per set or add a 2-second pause at the top position when the exercise becomes easy.

At a glance

Goal: Mobility
Level: Beginner
Equipment: mat
Starting position: Child's pose, knees apart, arms extended forward
Clinical goal: Improve shoulder mobility and control
Also known as: scapular elevations in child's pose, shoulder mobilization in child's pose

Precautions

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

acute shoulder pain
severe shoulder instability

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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.