Animated stretch preview.
spine
Knees to Chest
Step-by-step instructions
- 1Set up in a stable position with enough space to move slowly and breathe comfortably.
- 2Hug both knees in and breathe into the low back without forcing the range.
- 3Lie on your back and draw both knees toward your chest. Let your low back widen into the mat as you exhale.
- 4Hold the stretch for 90 seconds, then release gradually and notice how lower back feels before repeating or switching sides.
Voiceover
Lie on your back and draw both knees toward your chest. Let your low back widen into the mat as you exhale.
Lie on your back and draw both knees toward your chest. Let your low back widen into the mat as you exhale.
Focus areas
Description
Adult doing knees-to-chest lower back stretch on mat, clear calming visual.
Benefits
- Targets lower back, glutes with a clear, repeatable setup.
- Restores gentle movement through the spine without forcing end range.
- Fits into short routines because the working time is 1 minute or less for most sessions.
Tips
- Keep the breath smooth and reduce the range if lower back starts to guard.
- Use a wall, chair, strap, block, pillow, or towel if support makes the position calmer.
- Let glutes stay relaxed so the stretch does not turn into a bracing exercise.
Common mistakes
- Moving quickly instead of letting each segment and breath guide the range.
- Bouncing, yanking, or trying to make the stretch feel intense immediately.
- Ignoring numbness, tingling, dizziness, sharp pain, or joint pinching.
Contraindications
- Skip or modify this stretch if it reproduces sharp pain, numbness, tingling, dizziness, or symptoms that travel away from the stretched area.
- Get qualified medical guidance before stretching around recent injuries, surgery, unexplained swelling, severe pain, or diagnosed conditions that limit movement.
Programs
Programs with Knees to Chest
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