Day 7: Do Child’s Pose for 5 Minutes & Post on Social!

Start your morning and end your day with Child’s Pose to help stretch your back and shoulders. This common pose also lengthens your spine.

How To Do Child’s Pose 

  1. Start positioned on your hands and knees.
  2. You need to spread your knees shoulder-length apart and make sure your big toes are touching.
  3. Using your hands, crawl forward, so your arms are extended frontward. Rest your stomach between your thighs and your forehead on the floor.
  4. Position your hips, so they rest on your heels.
  5. Take a deep breath in and out, holding this potion for 5 minutes.
  6. Repeat this pose twice, once in the morning and once in the evening.

Alternative #1: Wide-Legged Child’s Pose

If you have bad knees or bad lower back pain, simply open your knees farther than shoulder-width apart. Lean forward as far as you can. If you cannot touch the ground, put blankets or pillows to make up the space between the floor and your head. 

Alternative #2: Sore Knees or Ankles Alternative

If you have sore ankles, sore knees, or/and a very stiff lower back. Place a towel or blanket under your ankles, this will help distribute your weight across your lower body. You can also roll a towel or blanket under your knees as well to help alleviate any pressure.

Alternative #3: Child’s Pose on Back

If Child’s Pose is not comfortable for you to execute face down, lie on your back. Hug your knees into your chest (as close as you can),use a stretch strap or towel here to make it more accessible if you need, move your knees hip width apart, and as you exhale bring your knees closer to your armpits. 


Resource 1

Download this image and repost on your social media to be eligible for the free RangeMaster tool at the end of the challenge. Don't forget to tag us on IG @rangemasterpt and use #posturechallenge and #posturechallenge2021. That's the only way we can see that you did it! We will be sure to like/comment on everyone's post!

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