Stretch

Single Knee to Chest stretch

The Single Knee-to-Chest stretch is a simple, floor-based movement designed to gently stretch the lower back, hips, and buttocks.

How to Perform

Lie flat on your back. Bend both knees so your feet rest flat on the floor.

Grab one knee with both hands and gently pull it up toward your chest. Keep your other foot flat on the floor

3⏱ Hold 10s

Make sure your lower back stays pressed flat against the ground. Hold your knee there for 10 seconds. Remember to breathe normally.

Then slowly let go, put your foot back on the floor.

Do the exact same thing with your other leg. Repeat this 5 times on each side.

🔁 Repeat this exercise 5 times

Erector Spinae

The muscles along your spine that help maintain your posture during the reach.

Gluteus Maximus

The main muscles of the buttocks.

Hamstrings

The muscles at the back of the upper thigh (they get a very mild stretch if the resting leg is kept straight).

Spinal Stenosis

The gentle flexion (bending forward) of the spine helps open up the spaces around the spinal nerves, often providing relief.

Sciatica

Relieving pressure on the sciatic nerve.

Degenerative Disc Disease

Offers gentle, low-impact spinal mobilization.

Relieves Tension: Effectively relieves pressure and tension in the spinal nerves and lower back muscles.
Improves Flexibility: Helps increase the range of motion in your hips, glutes, and lower back.
Promotes Circulation: Encourages blood flow to the lower spine and pelvic region, aiding in recovery and reducing stiffness.

Avoid Sharp Pain: You should feel a mild, comfortable pull, never sharp or shooting pain. If it hurts, ease up on the stretch.
Protect Your Knees: If you have knee issues, grab the back of your thigh (hamstring) rather than the front of your shin to avoid compressing the knee joint.
Keep Your Spine Neutral: Ensure your lower back remains pressed against the floor; do not arch your back or lift your neck unnecessarily.
Breathe: Do not hold your breath. Breathe deeply and smoothly throughout the 15-30 second hold.