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.
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⏱️TIMESTAMPS⏱️
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0:00 Why do a Double Knee to Chest Stretch?
0:10 How to set up for a Double Knee to Chest Stretch
0:14 How to perform a Double Knee to Chest Stretch
0:43 Common mistakes when performing a Double Knee to Chest Stretch
SET UP
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Start by laying on your back on a comfortable surface such as a yoga mat, blanket or bed.
MOVEMENT
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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
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- 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.
EQUIPMENT
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None
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MEDICAL DISCLAIMER
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This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used as a substitute for the consultation, diagnosis and/or medical treatment of a qualified physician, physical therapist or healthcare provider. Use of this content is at your sole risk.
