Knee to Chest Stretch
The knee to chest stretch gently bends the lower back and stretches the muscles around it. Many people with a stiff back, especially first thing in the morning, find it brings relief. It is done lying down and needs no equipment.
Written by Dr. V. B. Rajendra Prasad, MPT, licensed in the US and UK.
How to do it
- 1
Lie on your back on a bed or mat with both knees bent and feet flat.
- 2
Bring one knee up and hold it with both hands, either behind the thigh or just below the knee.
- 3
Gently draw the knee towards your chest until you feel a comfortable stretch in the lower back and buttock.
- 4
Hold for 20 to 30 seconds, breathing slowly. Keep the other foot on the bed.
- 5
Lower the leg slowly and repeat on the other side.
How many
3 holds of 20 to 30 seconds on each side, once or twice a day. Many people find it helpful in the morning.
Common mistakes
Pulling hard or bouncing. The stretch should be gentle and steady.
Lifting the head and shoulders off the bed. Keep them relaxed.
Holding the breath. Slow breathing helps the muscles relax.
Make it easier
Hold behind the thigh rather than over the knee, and do not pull as far.
Make it harder
Bring both knees up together. Do this only if one knee at a time feels comfortable.
Who it helps
When to stop and check
This stretch is not right for every back. If bending forward makes your pain worse, or pain spreads further down your leg during or after the stretch, stop and have your back assessed. Avoid it in the first weeks after hip replacement unless your physiotherapist allows it.
Not sure you are doing it right? A physiotherapist can watch you on a video call, correct your form and build a full programme around it.
Get my form checkedFrequently asked questions
Is knee to chest good for slip disc?
How long should I hold the knee to chest stretch?
Related
More back exercises
Written by Dr. V. B. Rajendra Prasad, MPT. Licensed to practice in the US (NY state) and UK (HCPC).
20 years of clinical experience. About Dr. Rajendra