Child Pose Arms Rotation

Muscles worked

Setup

1. Kneel on the floor with your big toes touching and sit back on your heels.
2. Separate your knees hip-width apart and fold your torso forward until your forehead rests near the floor.
3. Extend both arms straight out in front of you with palms flat on the mat.
4. Place one hand behind your head, bending the elbow out to the side.

How to do it

1. Inhale to prepare, then exhale as you rotate your chest and elbow upward toward the ceiling as far as your mobility allows.
2. Keep your hips pressed firmly back against your heels to isolate the movement to your mid-back.
3. Inhale as you slowly rotate back down, bringing your elbow toward the stationary arm's wrist.
4. Perform the movement with a controlled 2-1-2 tempo (2 seconds up, 1 second hold, 2 seconds down).

Form checklist

• Keep your glutes in contact with your heels to prevent the lower back from taking over.
• Follow the moving elbow with your eyes to encourage full thoracic rotation.
• Maintain a straight, active arm with the hand planted on the floor for stability.
• Avoid shrugging your shoulders toward your ears during the rotation.

Pro tips

• Focus on 'opening the book' with your chest rather than just pulling your elbow back to maximize mid-back engagement.
• Push the floor away with your stationary hand to create more leverage and a deeper rotational stretch.

Make it harder

• Extend the rotating arm fully toward the ceiling at the top of the movement to increase the lever length.
• Add a 3-5 second pause at the peak of the rotation to improve end-range shoulder and spinal control.

Frequently asked

What muscles does the child pose arms rotation work?

The child pose arms rotation primarily targets the deltoids, erector spinae, and lats, and also works the obliques and rotator cuff as secondary muscles.

What equipment do you need for the child pose arms rotation?

The child pose arms rotation requires no equipment — just your body weight.

Is the child pose arms rotation good for beginners?

Yes. The child pose arms rotation is a beginner-friendly movement and a strong foundation to build on.

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