Overview

Prayer Stretch (祈祷式拉伸) is a beginner-level Stretching exercise targeting the Lower Back, Upper Back, Shoulders. Hold for 45 seconds.

How to Perform

1. Kneel and sit back on your heels.
2. Walk your hands forward as far as possible, lowering your chest toward the floor.
3. This is a deeper variation of Child’s Pose that targets the latissimus dorsi and thoracolumbar fascia.
4. Breathe deeply and hold for 30-45 seconds.

中文说明

跪坐在脚跟上。双手尽量向前爬，胸部向地板下沉。这是婴儿式的加深版，针对背阔肌和胸腰筋膜。深呼吸，保持30-45秒。

Target Muscles

• Lower Back
• Upper Back
• Shoulders

Benefits

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

Safety & Contraindications

• Avoid if you have knee injuries

⚠️ 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