Double Knee to Chest Stretch

Purpose

The double knee to chest stretch provides low back pain relief by gently stretching out the back muscles and taking some pressure off of the lumbar vertebrae.

Set up

Start by laying on your back on a comfortable surface such as a yoga mat, blanket or bed. 

Movement

Bring both hands behind your knees and gently pull them in towards your chest, like you're hugging them. Hold for 30-60 seconds. Repeat.

Tips

  • Try to keep your head and shoulders relaxed as you hold this stretch.
  • If holding behind your knees is difficult, use a towel, belt, or strap behind the knees to assist with this exercise. 
  • Do not force this stretch, especially if you have hip or knee pain. Excessive force to these joints may exacerbate pain.
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