Child's pose side stretch

Postureeasytimedno equipment

From child's pose with the arms forward, both hands walk to one side so the trunk bends sideways and the opposite flank lengthens, while the hips stay on the heels. A gentle general stretch for the side of the trunk; with scoliosis, corrective exercises (such as Schroth) must be individualised by a trained physiotherapist.

How to do it

1. Kneel and sit back on the heels, chest toward the thighs, forehead toward the floor, arms straight forward with the hands on the floor.
2. Walk both hands to the right, a little at a time, until you feel a stretch along the left side of the trunk; the hips stay on the heels.
3. Breathe into the left ribs and hold 20-30 seconds.
4. Walk the hands back to the centre, then to the left, and hold. 2-3 times per side. With scoliosis use it only as general mobility, alongside the programme from your physiotherapist.

Muscles worked

Supporting: lats, obliques