Knees to Chest

Knees to Chest — Lower Back Relief

This classic stretch is one of the most effective ways to release tension accumulated in the lower back. By bringing your knees toward your chest, you stretch the erector spinae and gluteal muscles while creating space between the lumbar vertebrae. It is a simple yet deeply relieving movement, perfect for starting or ending your day.

Why Practice This Stretch?

Prolonged sitting, stress, and lack of physical activity cause the lower back muscles to shorten. The lumbar vertebrae compress, the intervertebral discs become compacted, and pain sets in. The knees-to-chest stretch reverses this process: it stretches contracted muscles, decompresses the discs, and promotes blood circulation in the lumbar area.

Anatomy Involved

• Erector spinae — the long muscles on each side of the spine, often tight and painful.
• Gluteal muscles — the gluteus maximus is stretched when the hip is fully flexed.
• Paravertebral muscles — the small muscles between vertebrae that relax during this stretch.
• Thoracolumbar fascia — this wide fibrous sheath of the back gradually releases.

Step-by-Step Instructions

Step 1 — Starting Position

Lie on your back on a mat or comfortable surface. Bend your knees with feet flat on the floor. Take a few breaths to relax your entire body.

Step 2 — Bring One Knee Up

Grasp your right knee with both hands (on the shin, just below the knee) and gently pull it toward your chest. Keep the other foot on the floor. Feel the stretch in your buttock and lower back.

Step 3 — Bring Both Knees Up

Then bring your left knee up to join the right. Wrap your arms around both knees and gently hug them toward your chest. Your lower back rounds and stretches.

Step 4 — Hold and Breathe

Hold the position for 30 to 45 seconds. Breathe slowly and deeply. With each exhale, try to bring your knees a little closer to your chest. You can gently rock from side to side to massage your lower back.

Duration and Repetitions

• Hold: 30 to 45 seconds
• Sets: 3 to 4
• Frequency: 1 to 3 times a day, especially upon waking and before bed

Safety Tips

• Pull your knees with your hands, not with leg force — the movement should remain passive and relaxed.
• Keep your head and shoulders on the floor. If your head lifts, place a small pillow under your neck.
• Never force beyond your current flexibility — the stretch should feel pleasant.
• If you feel knee pain, grasp behind the thigh rather than the shin.
• Avoid this exercise with an acute disc herniation without medical advice.

Who Benefits from This Exercise?

This stretch is ideal for anyone suffering from lower back tension, morning stiffness, pain after a day of sitting, or simply anyone looking for a relaxing moment for the back. It is gentle, safe, and suitable for all ages and fitness levels.