Primary
Stretching
Secondary
Shoulders, Upper Back, Chest
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
See how Puppy Pose could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Puppy pose is a shoulder and upper back stretch that combines elements of child pose and downward dog. With hips positioned over knees and arms extended forward, the chest melts toward the floor. This gentle pose creates thoracic extension and opens tight shoulders and lats.
When to use it
Use for shoulder and upper back stretching.
Who it's for
All levels. Anyone needing shoulder opening and thoracic extension.
Keep your hips directly over your knees throughout the stretch. Walk your hands forward and let your chest sink toward the floor. Your forehead can rest on the ground or a block. Breathe deeply into your upper back.
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Start on hands and knees.
Walk hands forward keeping hips over knees.
Lower chest toward floor.
Extend arms fully and let chest sink.
Rest forehead on floor.
Hold position breathing deeply.
Great shoulder and back opener.
Like a blend of child pose and downward dog.
Keep hips high over knees.
Hold for 45-60 seconds as part of your shoulder mobility routine. This stretch is excellent before overhead pressing or after desk work. Include it in your cooldown to open the front of the shoulders and upper back.
Letting hips drift backward instead of staying over knees.
Changing your back position during the Puppy Pose can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Not extending the arms fully forward.
Cutting the range of motion short on the Puppy Pose can reduce the training stimulus for your Latissimus dorsi. Use the largest comfortable range you can control without changing the intended setup.
Holding breath instead of breathing deeply into the stretch.
Inconsistent breathing during the Puppy Pose can make it harder to maintain a steady brace. Use a repeatable breath pattern that matches the exercise and avoid extending a breath hold beyond what you can control.
All levels. Anyone needing shoulder opening and thoracic extension.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2-3 holds of 45-60 seconds.
This is one example of how Puppy Pose could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Puppy Pose
The Puppy Pose primarily targets the Latissimus dorsi, Deltoids, making it an effective exercise for stretching development. Secondary muscles worked during the Puppy Pose include Pectorals, Thoracic spine, providing additional training stimulus. Stabilizer muscles engaged include Core, Supporting limbs.
Yes, the Puppy Pose is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels. Anyone needing shoulder opening and thoracic extension. Start with lighter weights to master proper form before progressing.
For the Puppy Pose, the recommended approach depends on your goals. 2-3 holds of 45-60 seconds. For strength, use 30 sec holds. For muscle growth, perform 45-60 sec holds. For endurance, complete 60-90 sec holds.
Yes, the Puppy Pose can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting stretching.
Good alternatives to the Puppy Pose include: Child Pose, Thread the Needle, Downward Dog. These exercises target similar muscle groups as the Puppy Pose and can be used as substitutes based on your equipment availability, gym setup, or training preferences.