# Child's Pose Stretch | FREE 4K Videos | 321 STRONG

> Desk work locks the lats and thoracolumbar fascia into a shortened, internally rotated position from hours of reaching forward toward a keyboard. The child

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# Child's Pose Stretch
  Full-body decompression for the lower back, hips, and shoulders. 

       
                    
## About This Video
  Desk work locks the lats and thoracolumbar fascia into a shortened, internally rotated position from hours of reaching forward toward a keyboard. The child's pose stretch decompresses the entire posterior chain from the hips to the fingertips, counteracting the compression that sitting imposes on the spine and the side-body tightness that limits overhead reaching. 

  
### How to Perform This Technique
    1  Come to a kneeling position and bring your knees hip-width apart.

   2  Press your hips backward toward your heels, reaching your sit bones down while extending your arms forward and upward.

   3  Allow your head to drop forward toward the floor — it is fine if your head or sit bones do not reach all the way.

   4  If reaching forward is too strenuous, bring your arms back and clasp them around your thighs, resting your forehead on the ground.

   5  For a wider, more supported variation, spread your knees and hands wider while keeping the same hip-to-heel press. Your hips can stay up and your forehead can hang down.

   6  Once settled, focus on letting yourself melt into the floor. Feel your muscles relax with each exhale.

   7  If you need extra support, fold a pillow or towel underneath your hips.

   8  Inhale as you come back up to a neutral position.

    
### Benefits
      Decompresses the entire posterior chain (the muscles running from your hips to your fingertips) that gets compressed during prolonged sitting     Releases the lats (the wide back muscles) and thoracolumbar fascia (connective tissue across the mid and low back) shortened by hours of reaching forward     Leaves your back and side-body feeling long and open — the kind of full-length release that makes standing up feel effortless     Pro Tip: Watch this video in conjunction with our product guide for the best results. Take your time with each technique and listen to your body. 

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#### Video Details
   Duration: 1:39   Quality: 4K (2160p)   Level: All Levels      
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