Bench Child's Pose

A kneeling stretch with the arms resting on a bench, sitting the hips back to lengthen the lats and lower back.

How to do it

1. Kneel on the floor in front of a bench.
2. Extend both arms forward and rest them on the bench.
3. Sit your hips back toward your heels and let the chest sink.
4. Hold for 20 to 30 seconds, breathing steadily.

Tips

• Keep your arms straight and relax your neck.
• Relax and keep breathing throughout.

Muscles

Primary: Erector spinae, Lats