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Knee-to-Chest Stretch
- 1 - Lie flat on your back on a comfortable surface such as a yoga mat, with your legs extended and your arms resting at your sides.
- 2 - Slowly bend one knee and draw it up toward your chest, grasping it with both hands just below the kneecap or behind the thigh.
- 3 - Gently pull the knee closer to your chest until you feel a comfortable stretch in your lower back and glutes. Avoid forcing the movement.
- 4 - Hold the stretch for 20–30 seconds while breathing deeply and keeping your opposite leg relaxed and flat on the ground.
- 5 - Slowly release the leg back to the starting position and repeat with the opposite knee.
- 6 - Optionally, perform a double knee-to-chest variation by drawing both knees simultaneously toward your chest and hugging them gently.
- 7 - Repeat 2–3 times per side, focusing on relaxing deeper into the stretch with each breath.
