Improve Upper Back Mobility | Child-Pose Rotation
The Child Pose Rotation drill is a simple exercise I use to unlock upper back stiffness and reduce neck and shoulder pain caused by sitting hunched at a screen.
How To Complete the Child-Pose Rotation Drill
Improve Upper Back Mobility
Our upper backs are meant to bend, twist, extend, and most of all help us stand up STRAIGHT. Because most of us are seated in front of a computer (or TV) a good chunk of the day, it's very easy for this portion of our back to become rigid and hunched forwards. A stiff upper back means, headaches, neck, shoulder and BACK pain! Let's get things moving with this exercise. Let's learn exactly how to complete the Child Pose Rotation drill so you can work on that upper back mobility.
Exercise
Start in a child's pose position with your bum on your heels, and your forearms resting flat on the ground. Now, keeping your core tight rotate from your shoulders towards one side and twist until you feel tightness. Slowly return back to your starting position.
Time
Complete 10 reps per side twice during the day!
Mitch is a Toronto-based physiotherapist specializing in desk worker health, ergonomics, and manual therapy. Learn more about Mitch →