About this exercise
A restorative stretch performed in child's pose that adds thoracic and shoulder mobility through arm rotation. It releases tension in the lats, upper back, and shoulder girdle while promoting spinal rotation.
Child's Pose with Arm Rotation
Step by step instructions, muscle activation and variants for the Child's Pose with Arm Rotation.
EasyMiddle backLower back
How to Perform
- Kneel on the floor and sit back onto your heels
- Extend your arms forward and lower your chest toward the ground into child's pose
- Lift one arm off the floor and rotate it in a wide arc toward the ceiling, following your hand with your gaze
- Continue rotating until your shoulder opens fully and your arm reaches as high as comfortable
- Slowly return the arm back to the floor
- Repeat on the opposite side
- Alternate sides in a slow, controlled rhythm for the desired duration
Muscle Activation
Primary
Middle backLower back
Secondary
CoreRear shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Child's Pose with Arm Rotation
The Child's Pose with Arm Rotation is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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