Knee to Chest Stretch
Suitable For
Contraindications
- Avoid if you have acute disc herniation in the flexion-intolerant stage
- Stop if you feel sharp or shooting leg pain
- Not recommended for patients with hip replacement without surgeon clearance
- Consult your physiotherapist if you have osteoporosis
Benefits
- Relieves lower back muscle tension and stiffness
- Improves spinal mobility and flexibility
- Gently stretches the gluteal muscles
- Can help relieve pressure on spinal nerves
- Easy to perform with no equipment
How to Perform the Knee to Chest Stretch
Lie on your back on a firm surface with your knees bent and feet flat on the floor. Keep your head relaxed on the floor — you may use a small pillow if needed.
Slowly bring your right knee toward your chest, using both hands clasped just below the knee. Gently pull the knee as close to your chest as comfortable.
Hold for 30 seconds while breathing deeply. You should feel a gentle stretch in your lower back and gluteal area.
Slowly lower your right foot back to the floor. Repeat with your left leg.
For a deeper stretch, perform with both knees together: bring both knees to your chest simultaneously and hold.
Repeat each variation 2–3 times.
Frequently Asked Questions
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Suitable For
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