Knee to chest
Also called single knee hug, lower back stretch
- Works
- Lower back · erector spinae
- Buttocks · gluteus maximus
- Needs
- No equipment
Setup
Lie on your back with your knees bent and feet flat.
Steps
- Hold one knee with both hands.
- Draw it gently toward your chest.
- Hold for the time you chose, then change legs.
- Hug both knees together at the end if that feels good.
Breathing
Breathe slowly. Let each breath out take you a little further, without forcing it.
Where you feel it
In your lower back and your buttock.
Common mistakes
- Lifting the head to meet the knee.
- Pulling hard.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.