Prayer Stretch

lats, triceps, shoulders, chestBodyweight

A gentle kneeling stretch for the shoulders and back. It relieves built-up tension in the lats, shoulders, and chest.

How to do it

1Kneel on the floor and sit your hips back onto your heels.

2Reach your arms straight forward on the floor, lowering your torso and forehead to the mat.

3Gently press your palms into the floor and reach your tailbone back to lengthen your spine.

4Hold this position, feeling a comfortable stretch through your back and shoulders.

5Smoothly press up to return to the starting position.

Common mistakes

Craning your neck back, creating unnecessary tension in your cervical spine.

Bouncing aggressively, which increases the risk of pulling a muscle.

Arching your lower back excessively, reducing the effectiveness of the back stretch.

Breathing

Breathe deeply through your nose. With every exhale, relax your shoulders and sink deeper into the stretch.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.