Type: Static stretch
Suitable for: Flexibility, Cool down, Pain relief
The Knee to chest stretch is a gentle exercise that targets the muscles of the lower back, hips, and glutes. It’s especially beneficial for relieving tension in the lower back and can help improve overall flexibility.
Directions
- Lie on your back on a comfortable surface, such as a yoga mat or carpeted floor.
- Gently bring your right knee toward your chest, holding the back of your thigh just below the knee with both hands. If it feels comfortable, you can also hold your knee directly, but if there’s any discomfort, continue holding the thigh.
- Extend your left leg flat on the floor.
- Slowly pull the bent right knee closer to your chest, keeping your upper body relaxed and breathing naturally.
- Enjoy the stretch in your glutes, lower back, and hip area.
- Hold the stretch for 15–30 seconds, breathing deeply and evenly.
- Carefully release your leg back to the floor.
- Repeat the stretch with your left leg.
Helpful hints
- Keep your head down: Rest your head comfortably on the ground to avoid straining your neck.
- Breathe freely: Keep breathing deeply throughout the stretch to help relax your muscles.
- Gentle pull: Ensure the pull is gentle and smooth, and does not cause pain or discomfort.
- Extended supporting leg: Keep the supporting leg straight and relaxed on the ground.
- Proper hand placement: Avoid placing hands on the knee or shin if it causes discomfort; hold the thigh instead.
- Relax your upper body: Let your shoulders and neck stay relaxed to get the most of the stretch.