Child’s pose is one of those ultimate exercises that will address many body parts including: knee flexion, hip flexion, thoracic spine extension (assuming adequate hip and lower back mobility), lumbar spine flexion, and gleno-humeral joint flexion!
An anterior pelvic tilt/ lumbar hyper-extension position shown at the beginning of this video will
1.Put extra stress on the zygoapophyseal joints in your lower back
2.Is either caused or will result in tight erector spinae/Quadratus Lomborum musculature
This presentation is what Dr. Janda has termed “Lower Crossed Syndrome”
We will go more into this muscle imbalance in tomorrow’s post
To perform this stretch:
✅While keeping your shoulder’s flexed out in front of you- rock your butt back toward your heels as far as you can free of pain. As you run out of hip flexion mobility you will begin to move at your lumbar spine. This will target more of the erector spinal muscles.
✅To isolate one side- Reach your arms over to the contralateral side. This will allow you to isolate one side better. This will target more of the Quadratus Lomborum.
Note: After mobility allows you to get to a neutral spine- stability must be achieved (for more information look at previous core series)
Stay tuned for tomorrow for more on muscle imbalance.