Library / Exercises

Knee To Chest Stretch

Are you looking for a simple way to relieve lower back tension and enhance your flexibility? The knee to chest stretch is an effective and gentle exercise that can make a world of difference!

Equipment

Body Weight

Target

Glutes, Lower Back

Difficulty

Gentle
Download The App
Looping video demonstration of the Knee To Chest Stretch exercise — a physician-designed movement performed on a mat in a bright studio.

Knee To Chest Stretch

Doing Knee To Chest Stretch The Right Way

1

Lie flat on your back with your legs bent and feet flat on the floor.

2

Press your lower back into the ground to create a posterior pelvic tilt.

3

Gently pull one knee towards your chest, keeping the other foot flat or the leg straight.

4

Relax and breathe into the stretch.

A Gentle Reset for Your Lower Back

When your lower back feels tight, the knee to chest stretch offers simple, supported relief. Lying down and drawing one knee in gently lengthens the muscles around the hip and lower spine, releasing tension without any strain on the back.

What It Eases

This stretch reaches the glutes and the muscles along the lower back. Easing them can calm the stiffness that builds from sitting and help your spine feel more comfortable.

How to Settle In

Gentle enough for daily use and friendly for hip arthritis, this is a soothing way to start or end the day. Draw the knee toward your chest only as far as feels good, keep the other leg relaxed, and breathe slowly.

Mistakes to Avoid

  1. Avoid keeping your spine in a neutral or anterior pelvic tilt, as this can prevent an effective stretch.
  2. Instead, focus on maintaining a posterior pelvic tilt for optimal results.
  3. Remember, the goal is to feel a gentle stretch, not pain.