Strength
Lying Knee to Chest Stretch
A gentle decompression technique to alleviate lower back tension and improve hip flexibility.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on a firm surface or yoga mat with your legs extended and arms at your sides.
Breathe out slowly as you bend one knee and draw it toward your chest.
Clasp your hands around your shin or the back of your thigh to gently pull the knee closer to your torso.
Keep your opposite leg straight and pressed against the floor to maintain a stable pelvis.
Hold the stretch for 20 to 30 seconds while maintaining deep, rhythmic nasal breathing.
Lower your leg slowly back to the starting position and repeat the process on the other side.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Lifting the head or shoulders off the floor during the movement
- Holding your breath rather than exhaling into the stretch
- Tugging the knee too aggressively which can cause joint pinching
- Allowing the straight leg to lift or rotate outward
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.