Child’s Pose Stretch for Your Back and Shoulders
Movement card
| Body area | Upper back |
|---|---|
| Also called | Childs pose |
| Works | upper back, low back, shoulders |
| Type | Stretch |
| Position | Floor |
| Hold | 15 to 30 seconds |
| Reps | 2 to 4 |
| Sets | 1 |
| Sides | Not applicable |
| How often | Once or twice a day. |
| Equipment | Mat |
| Office visibility | High |
Child’s Pose is a gentle stretch performed by kneeling on the floor and folding forward. It is a resting pose that targets the back and shoulders.
People who spend long hours sitting at a desk may find this stretch useful for releasing tension that can build up in the back and shoulders from prolonged computer work.
What the child’s pose works
Child’s Pose primarily targets the muscles along your spine, from your low back to your upper back. It also provides a gentle stretch for your shoulders.
How to do it
Starting position: Kneel on the floor or a mat with your knees hip-width apart and your big toes touching behind you.
- Sit back on your heels as far as is comfortable.
- Hinge at your hips and fold forward, walking your hands out in front of you.
- Rest your forehead gently on the floor.
- Let your chest fall towards your knees and relax your shoulders and neck.
- Breathe deeply into your back.
What you should feel
You should feel a gentle stretch along your spine and through your upper back and shoulders. This movement should feel relaxing and should not cause any sharp, shooting, or radiating pain.
Common mistakes
- Holding tension in the neck and shoulders.
- Forcing your head to the floor.
- Not breathing deeply into the stretch.
Make it easier or harder
- Easier: Place a rolled towel between your thighs and calves if sitting on your heels is uncomfortable.
- Easier: Rest your forehead on a cushion or your stacked fists if it doesn’t reach the floor.
- Easier: Office variation: Sit in a chair with feet wide. Hinge forward from your hips, letting your torso rest between your legs and reaching your hands toward the floor.
- Harder: Walk your hands further forward to deepen the stretch.
- Harder: Widen your knees to allow your torso to sink deeper between them.
Fitting it into a desk day
Because this is a floor pose, it has high visibility in an open office. It works best when you can take a break in a private office or a designated wellness room. A seated variation can be done discreetly at your desk between tasks.
Quick questions
How long should I hold Child’s Pose?
Hold the pose for 15 to 30 seconds. You can repeat it for two to four repetitions once or twice a day.
What if my forehead doesn’t reach the floor?
If your forehead doesn’t comfortably reach the floor, you can rest it on a cushion or your stacked fists.
What if sitting on my heels is uncomfortable?
You can place a rolled towel between your thighs and calves to make sitting back on your heels more comfortable.
When to see a doctor or physio
Stop this stretch if you experience any of the warning signs listed in the next section. Consult with a doctor or physical therapist if pain is sharp or persistent, as this could indicate an underlying issue that needs attention.
- Sharp, shooting, or radiating pain.
- Feeling dizzy or faint.
Skip it or ask first if:
- You have a recent knee, hip, or ankle injury.
- You are in the later stages of pregnancy.
- You have uncontrolled high blood pressure.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.