Child's Posture Routine
Exported 11 June 2026 · 7 exercises
1 Active Cervical Retraction
1. Sit or stand up straight
2. Glide your chin back to flatten the natural curve of the neck
3. Relax the head and neck to a relaxed position
2 Active Shoulder Abduction Against a Wall
1. Stand with your back against a wall
2. Slide your arms out to the side and above your head, keeping your arms in contact with the wall and your elbows straight
3. Slide the arms down to your side, maintaining contact with the wall
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© 2026 Rehab Guru. All rights reserved.
3 Y Press in Prone
1. Lying on your front, bend your elbows and hold your arms out to the side
2. Adjust your shoulder blades into a good posture and lift your arms off of the floor
3. Straighten your arms outwards to create a Y shape before returning them to the starting position
4 T Press Lift in Prone
1. Lie on your front with your arms raised out in the shape of a T
2. Raise the arms up in the air and hold for the time prescribed
3. Lower your arms down, then repeat the exercise for the number of repetitions prescribed
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© 2026 Rehab Guru. All rights reserved.
5 Superman and Retraction with Two Second Hold
1. Lie in the prone position, extend your left arm forwards whilst lifting your right leg off the floor
2. Hold for 2 seconds or time prescribed, then lower
3. Repeat with the opposite arm and leg
4. Repeat the movements for the number of repetitions suggested
6 Spinal Flexion and Extension in 4 Point Kneeling
1. Rest the hands on the floor in four point kneeling to relax the spine
2. Lower the head to look at your feet while raising your spine high in a flexed position
3. Raise the head and hips to look up and extend the spine
4. Repeat as prescribed
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© 2026 Rehab Guru. All rights reserved.
7 Childs Pose
1. Rest on hands & knees
2. Push the hips back towards the feet
3. Raise the hips up to the start position
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© 2026 Rehab Guru. All rights reserved.