Stretching · Level 1
Child’s pose with reach
Sitting on your heels, reach your arms far forward and rest your chest down.
- Suggested dose
- 1 × 40 s · 5s rest
- Equipment
- No equipment · or · Mat
- Works
- Lats, Lower back, Glutes
- Pattern
- Mobility
How to do it
- Kneeling, sit back on your heels.
- Walk your hands forward on the floor and let your chest drop.
- Shift your hands to one side and the other to stretch the lats.
Key points
- Breathe into your back
- Relax your shoulders
Common mistakes
- Forcing it if your knee hurts
Why it helps your tennis
Decompresses the lower back and stretches the lats after lots of serving.
Related exercises
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.
- Lunge with rotationForward lunge and trunk rotation toward the front leg.