Hips don't reach the heels
Hip flexors and quads too tight to allow the full position.
Overactive muscles
Hip flexorsQuadriceps
Corrective work
Foam RollHip flexors↗StretchCouch stretch↗Mobility · Core
Extended Child's Pose
Coaching cues
- Kneel; sit hips back toward heels; arms reach straight overhead
- Press the hands into the floor; lengthen the spine
- Breathe into the back body — feel the lat and thoracic open
- Hold 60–90 seconds; walk hands to each side for a lateral variation
Common faults 2
Hands don't reach far — lats pull them back
Latissimus dorsi prevents full overhead reach in the stretch.
Overactive muscles
Latissimus dorsi
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗