Overview

Child’s Pose (婴儿式) is a beginner-level Stretching exercise targeting the Lower Back, Upper Back. Hold for 45 seconds.

How to Perform

1. Kneel on floor with toes together and knees apart.
2. Sit back on heels, then fold forward extending arms in front of you.
3. Rest forehead gently on the mat.
4. Breathe deeply into your back, feeling the stretch along your spine and lats.
5. Hold for 30-60 seconds.

中文说明

跪在地上，脚趾并拢，膝盖分开。臀部坐向脚跟，向前折叠双臂前伸。前额轻贴地面。深呼吸，感受脊柱和背阔肌的拉伸。保持30-60秒。

Target Muscles

• Lower Back
• Upper Back

Benefits

• Relieves lower back tension and pain
• Improves upper back mobility
• Suitable for beginners and those new to exercise

Safety & Contraindications

• Avoid if you have knee injuries or difficulty kneeling

⚠️ Important: This exercise guide is for informational purposes only. If you have a medical condition or injury, consult a healthcare professional before attempting this exercise.

Scientific References

1. Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare. 2016;4(2):22. doi:10.3390/healthcare4020022
2. Hayden JA, et al. Exercise therapy for chronic low back pain. Cochrane Database Syst Rev. 2021;9(9):CD009790. doi:10.1002/14651858.CD009790.pub2