Lying Knee-to-Chest Stretch
Supine lower-back and glute release pulling the knee to the chest.
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About This Video
The lying knee-to-chest stretch is one of the most fundamental and effective positions for lower back pain relief because it simultaneously lengthens the lumbar erector spinae, stretches the quadratus lumborum, and opens the facet joints at the back of the spine. When you pull the knee toward the chest, the lumbar spine gently flexes, which creates space between the vertebrae and decompresses the structures that sustained standing and sitting compress all day. The position also stretches the gluteus maximus on the side being pulled, releasing the tension that contributes to sacroiliac joint dysfunction. For anyone with lower back pain, this stretch provides immediate symptomatic relief by directly opposing the spinal compression, muscle guarding, and joint stiffness that accumulate throughout the day.
How to Perform This Technique
Lie on your back and bring one knee up to your chest.
Pull the knee gently using your hands, pulling it toward your chest.
To deepen the stretch, add resistance back into your hands by pushing your knee into them — it's about adding a little bit of resistance, not about how far you can get your knee into your chest region.
At the end of your stretch, you can rotate your knee in a circle, helping to loosen and relieve tension in your hips.
Take deep breaths and squeeze a little bit further, keeping resistance into your hands, then wrap it up with small rotations to help loosen up your hips.
Switch sides and repeat on the other leg.
Benefits
Pro Tip: Watch this video in conjunction with our product guide for the best results. Take your time with each technique and listen to your body.