HIP FLEXOR
Knees To Chest Stretch
Unlock Lower Back Relief & Flexibility
The Knees to Chest Stretch is like giving your lower back a gentle hug; it targets tight hip flexors, relieves spinal compression, and improves flexibility for better mobility. Perfect for athletes, desk workers, or anyone needing quick tension relief!
💪 Key Benefits
✅ Relieves Lower Back Tension – Decompresses the spine after sitting or standing
✅ Enhances Hip Flexibility – Loosens tight hip flexors and glutes
✅ Improves Circulation – Encourages blood flow to stiff muscles
✅ Reduces Stress – Calms the nervous system with mindful breathing
✅ Pre-Workout Prep – Gently warms up the lower body for activity
Knees To Torso Stretch
📋 How to Do a Knee-to-Chest Stretch
1️⃣ Lie on Your Back
Bend knees, feet flat on the floor (like a “bridge” position).
2️⃣ Hug One Knee to Chest
Clasp hands around your shin, gently pulling it toward you.
3️⃣ Keep the Other Leg Extended
Or bend it for less intensity.
4️⃣ Hold for 20-30 Seconds
Breathe deeply each exhale helps deepen the stretch.
5️⃣ Switch Sides
Repeat on the other leg for balanced flexibility.
🔥 Modifications:
- Beginners: Use a strap around the thigh if reaching is difficult.
- Advanced: Rock gently side-to-side for a massage-like effect.
📊 Quick Reference Table
Aspect | Details |
Muscles Worked | Lower back, Hips, Glutes |
Difficulty | Beginner-friendly |
Best For | Flexibility, Post-workout recovery |
⚠️Safety Check:
🛏️ Cushion Your Spine – Use a yoga mat or towel to protect your tailbone on hard floors.
👐 Hold Behind Thighs – Support your legs by clasping hands above the knees (not on joints).
🌬️ Sync with Breath – Inhale to relax, exhale to gently deepen (no forcing!).
❌ Common Mistakes:
🤸 Yanking Knees – Pull smoothly no jerky movements!
🦵 Locking Extended Leg – Keep it slightly bent if hamstrings scream.
📱 Rushing the Hold – Hold 20+ seconds per side for real benefits.
Quick Tip:
Imagine your lower back is melting into the floor 🫠 no arching!