Stretching & Relief
Knee to Chest (Supine)
Relieving flexion for the lower back and hip.
- Lumbar spine
- Hip
- Relief
- Back
Purpose
Offer gentle relief and comfortable flexion for the hip and lower-back region.
Starting position
Lie on your back with both legs bent initially, or one leg extended if that feels comfortable.
How to perform
Bring one knee towards the chest and hold behind the thigh or over the shin without forcing. Keep the pelvis relaxed, then switch sides. Use both knees only if it feels comfortable.
Breathing
Slow breathing into the abdomen and the sides of the rib cage.
What to pay attention to
Keep the neck relaxed, avoid pulling forcefully and use the single-leg version if the double-leg one feels uncomfortable.
Common mistakes
Pulling forcefully, lifting the head, holding the breath, and provoking symptoms.
Dosage
20–40 seconds each side, 1–3 rounds.