In our modern world of long commutes and hours spent hunched over laptops and phones, our bodies end up paying the price. Tight shoulders, a rounded upper back, and stiff hips are the physical signs of modern life. But there’s one stretch that can help undo decades of damage from slouching: the crab pose. This simple stretch activates the muscles we often neglect, stretching the chest and front shoulders while strengthening the upper back, glutes, and hips.
With consistent effort, the crab pose helps restore the natural curve of your spine, improves shoulder mobility, and corrects forward head posture. Think of it as a full-body reset, turning your body back into the strong and mobile machine it was meant to be.
“As we crab ourselves back to life, the body starts to fix the whole chain,” says Joshua Hash of Strength Side. “The shoulders come back, and the upper spine is able to extend. This elongates your torso, straightening the hip out and turning on the glutes. The forward head posture comes back in line with the spine, and the ankle mobility and function are naturally restored.”
If every adult did this, we’d have far fewer wrist and shoulder injuries and hunched-over spines. The best part is you can easily do this stretch while at home, in the office, or even during a quick break between workouts. Give it a try.
How to Do the Crab Pose
James Farrell
- Sit on the floor with your knees bent and feet flat, hands placed behind your hips. Point your fingers away from your body to externally rotate the shoulders.
- Press your hips up toward the ceiling, creating a tabletop or reverse tabletop position. Your chest should open, and your shoulders should retract slightly.
- Keep your core tight and glutes activated to protect your lower back. Avoid overarching the spine or letting your belly sag.
- Rock your hips forward and hold the stretch.
For full mobility, practice crab crawls or crawl switches, moving opposite limbs in coordination. This is an advanced progression that builds strength, stability, and body awareness while improving both shoulder and hip function.
