Lower Back Stretch (Knees-to-Chest Exercise)

Introduction

The Lower Back Stretch, commonly known as the Knees-to-Chest Exercise, is a simple yet highly effective movement used to relieve lower back tension and improve spinal flexibility. It is suitable for people of all fitness levels and is often recommended in yoga, physiotherapy, and general fitness routines.

What Is the Knees-to-Chest Exercise?

The Knees-to-Chest Exercise involves lying on your back and gently pulling one or both knees toward your chest. This motion helps stretch the muscles of the lower back, hips, and spine, promoting relaxation and reducing stiffness.

How to Perform the Exercise

Lie flat on your back on a mat or comfortable surface.

Bend your knees and place your feet flat on the floor.

Slowly bring one knee toward your chest and hold it with both hands.

Keep your head, neck, and shoulders relaxed on the floor.

Hold the stretch for 15–30 seconds while breathing deeply.

Switch legs, or bring both knees to your chest for a deeper stretch.

Repeat 2–3 times.

Benefits of the Knees-to-Chest Stretch

Relieves lower back pain and muscle tightness

Improves spinal mobility and flexibility

Helps reduce stiffness caused by prolonged sitting

Promotes relaxation and stress relief

Supports better posture and movement

Who Should Do This Exercise?

This stretch is ideal for office workers, athletes, individuals with mild lower back discomfort, and anyone looking to improve flexibility. However, people with severe back injuries or spinal conditions should consult a healthcare professional before performing this exercise.

Tips for Safe Practice

Perform the movement slowly and gently

Avoid pulling the knees forcefully

Keep breathing steady and relaxed

Stop immediately if you feel pain or discomfort

Conclusion

The Lower Back Stretch (Knees-to-Chest Exercise) is an easy and effective way to maintain a healthy back. Practicing it regularly can help reduce pain, improve flexibility, and support overall spinal health, making it a valuable addition to any daily fitness or recovery routine.
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