This variation of the knees-to-chest exercise helps your SI joints, which connect your spine to your hips. If you feel any pain or extreme discomfort while doing these stretches, stop right away. Lay flat on the ground and bring one knee toward your chest. Knee to chest. Thanks to all authors for creating a page that has been read 2,309 times. Breathe in deeply 7-8 times before sitting back up. The knees-to-chest exercise is a great stretch that has more benefits than you would guess at a first glance. Supine knee to chest stretch. Trustworthy Source 0:00 / 11:04. Bring your right knee in towards your chest, and interlace your fingers behind your thigh. Go to source, Try This Out: There are lots of other great exercises you can for SI joint pain. The knee to chest Stretch is a very effective way to make you feel great, but it is an excellent way to restore flexibility in your lower back muscles release. Use your hands to pull the knee into the chest and increase the intensity of the stretch. Research source. Kneel on the ground and sit back on your heels; stretch forward until your forehead is on or near the ground with your arms extended or folded in front of you. [1] X Research source You can also do this while laying on a bed or while seated on a firm chair. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. See above to learn how to do the Knees to Chest Stretch. Knees to Chest Pose Variation for a deeper leg stretch Starting from the standard Knees to Chest Pose, let go of one of the legs and extend it forward until it rests calmly on the ground, the foot lengthened, the toes pointing forward. These exercises aren’t meant to help heal an injury. Repeat for the desired duration. Feet and toes facing forward. They can get out of wack from walking, jogging, or lifting heavy things. X Time 2-4 Minutes 2-3 times per week. You can also perform the Knees to Chest Stretch on the ground if you struggle with balance. Challenges balance, core stability, and is great for joint mobility. The Single Knee to Chest Stretch has the same function as the Knees to Chest Stretch but is performed on the ground. Last Updated: July 27, 2020 See above to learn how to do the Knees to Chest Stretch. To perform the knee-to-chest stretch: Lie on the back on the floor. With this exercise, you bring one knee to the chest and pull it tight to the chest. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. By using our site, you agree to our. Bring one knee towards the chest by lifting the foot off the ground. ALL RIGHTS RESERVED. Or, try out some poses yourself at home! wikiHow is where trusted research and expert knowledge come together. At this point hug the bent leg closer to your torso and bring your forehead to its knee, deepening the stretch. Research source, Tip: Join a yoga class that focuses on stretching to do something extra for your hips and lower back. Whether it’s from lifting, sitting, or exercising, stiff and sore joints are incredibly common. Video Transcript. Keep your shoulders relaxed and flat against the floor. Generally, those who have problems with balance or are older will perform Knee to Chest Exercises on the ground. Read about the benefits and variations of the knee to chest stretch in the article. Single Knee to Chest is the movement that you are performing in the Knee to Chest Stretch. Alternate to the other leg. If you have knee pain, clasp your hands behind your thigh rather than grabbing the knee itself. Cat-cow stretch. You can help relieve some of that discomfort with a few simple stretches. How to do Knee to Chest Glute Stretch: Step 1: Lie flat on an exercise mat with your feet on the floor and your knees bent. Step 2: Straighten one leg out on the floor in front of you. This article was co-authored by our trained team of editors and researchers who validated it for accuracy and comprehensiveness. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. % of people told us that this article helped them. Grasp the leg with both hands and cradle it higher to feel a stretch in the glutes. Remember to keep breathing as you stretch. This image may not be used by other entities without the express written consent of wikiHow, Inc.

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\u00a9 2020 wikiHow, Inc. All rights reserved. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. The Knees to Chest Stretch is a great warm up movement to stretch the lower legs and low back. If you catch yourself holding your breath, try to be more aware of breathing through this exercise. Your feet should be flat on the bed. Stand tall and lift one knee up as high as possible, then externally rotate the leg so your inner thigh and ankle are facing up.