Exercise Tutorial: Lying Knees to Chest Stretch
Table of Contents
What Is a Lying Knees to Chest Stretch
The Knees to Chest stretch is a very simple static stretch that is done on the floor. This stretch is a favorite of many to help relieve low back pain and stretch out the muscles of the Erector Spinae. Keep reading to learn more about the Knees to Chest stretch.
How to Do a Single Knee to Chest Stretch
The Single Knee to Chest Stretch is completed by lying down on the floor. The use of a Yoga mat may provide extra comfort if you are performing this stretch on a hard surface. To learn how to do the Single Knee to Chest Stretch, follow these two quick steps:
Begin by lying down on your back with your legs extended.
Pull one knees in towards your chest.
Benefits of the Lying Knees to Chest Stretch
The Knees to Chest stretch has many benefits including,
Reduce tension/tightness in the lower back
Beneficial and safe for those with Osteoarthritis or other forms of Arthritis
Increases blood flow to the engaged muscles
Increased flexibility and range of motion
Lying Knees to Chest Stretch Form
As the Knee to Chest stretch is already very simple, there’s not much to remember when it comes to having the proper form. Be sure that your back is pressed flat against the ground and you are holding the stretch for at least 30 seconds.
Some people are so tight or have a reduced range of motion that will not allow for both knees to be stretched all the way into the chest. If this is the case, start out by stretching one leg at a time. With consistent practice, you will be able to increase the flexibility in both legs enough that you can draw them right into the chest at the same time!
Lying Knees to Chest Stretch Muscles Worked
The Knees to Chest Stretch will engage the muscles of your lower back, and your Hamstrings! This includes the Biceps Femoris, Piriformis, Glute Maximus and Iliopsoas.
Why Are the Lying Knees to Chest Stretch Useful?
The Knees to Chest stretch is particularly useful for those with low back pain. This stretch aims to decrease the amount of pressure on the spine, thus reducing pain. With consistent practice, this Knees to Chest stretch can help to improve the stability of the hips and increase the flexibility of the hips and low back.
The Knees to Chest stretch will also provide great relief to those who are sitting at a desk all day and are experiencing tightness in the lower back. Try performing this stretch every night to keep the muscles of the hips and low back healthy!
Knees to Chest Variations
Double Knee to Chest Stretch
The double knee to chest stretch is a simple exercise that involves lying on your back and pulling both knees towards your chest, providing relief for your lower back and hips.
