Lying Knee-to-Chest Stretch

The Lying Knee-to-Chest Stretch is a fantastic exercise for loosening up the lower back, hips and glutes. This stretch helps improve flexibility in the lower back and can help relieve pain after prolonged sitting or physical activity. The exercise is also known to increase blood circulation in the lower back and contribute to better movement in the hips.

Correct execution and technique

How to perform the Lying Knee-to-Chest Stretch :

  1. Lie down on your back with your legs stretched out.
  2. Bend one knee and gently pull it towards your chest using both hands.
  3. Keep the other leg straight on the floor to maintain proper posture.
  4. Hold the stretch for 20-30 seconds while breathing calmly.
  5. Switch legs and repeat.

Common errors

Avoid these common mistakes during the Lying Knee-to-Chest Stretch :

  • Overstretching: Do not pull the knee too hard towards the chest, the stretch should be comfortable.
  • Crooked back: Make sure the lower back remains in contact with the floor to avoid strain on the back.
  • Incorrect hand placement: Hold around the thigh or under the knee for better control, do not pull directly on the knee.

Modifications and variations

This stretch can be adjusted according to your level:

  • Beginner variation: If the stretch feels intense, place a pillow under your hips for extra support.
  • Advanced variation: Try pulling both knees towards the chest at the same time for a deeper stretch in the lower back.

Reps and sets

Hold the Lying Knee-to-Chest Stretch for 20-30 seconds per leg, and repeat 2-3 times. Regular exercise can reduce tension in the lower back and hips.

Breathing technique

Breathe deeply and evenly during the stretch. Inhale before pulling your knee toward your chest, and exhale slowly as you go deeper into the stretch to help your muscles relax.

Back to blog