Movement overview

The Knee To Chest Stretch is a flexibility exercise targeting the lower back, hips, and glutes. It helps improve mobility and relieve tension in the lumbar region.

Step-by-step cues

1. Lie flat on your back on a mat with your legs extended and arms at your sides.
2. Bend your right knee and gently pull it towards your chest using both hands.
3. Keep your left leg extended on the floor, ensuring your lower back remains in contact with the mat.
4. Hold the stretch for 20-30 seconds while breathing deeply.
5. Release the right knee and return to the starting position.
6. Repeat the stretch with your left knee.

Technical tips

• Ensure your head and shoulders remain relaxed on the mat throughout the stretch.
• Avoid pulling too hard; the movement should be gentle to prevent strain.
• Focus on maintaining a steady breathing pattern to enhance relaxation.
• If you feel discomfort in your lower back, reduce the range of motion.
• Perform this stretch after workouts to aid in recovery and flexibility.