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Single Knee-to-Chest Stretch
- 1 - Lie on your back on a mat with both legs extended and your spine in a neutral position.
- 2 - Bend one knee and bring it toward your chest while keeping the opposite leg relaxed and extended on the floor.
- 3 - Place both hands around the front of your shin or behind your thigh, avoiding direct pressure on the knee joint.
- 4 - Gently pull the knee closer to your chest until you feel a comfortable stretch through the glutes, hips, and lower back.
- 5 - Keep your shoulders, neck, and head relaxed against the floor and breathe steadily throughout the hold.
- 6 - Hold for the desired duration, then slowly release the leg back to the starting position.
- 7 - Repeat on the opposite side.
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