Videos
Get your personalized program! 🎯
Stop wasting time with random exercises
Our AI creates a custom training program adapted to your goals, level, and available equipment. Get results faster with a structured plan designed just for you.
Instructions
- Lie on your back on a yoga mat with legs extended and arms relaxed by your sides.
- Bend both knees and bring them toward your chest.
- Wrap your hands around your shins (or behind the thighs) and gently draw the knees closer.
- Hold the stretch for the desired time while keeping your shoulders relaxed.
- Release slowly and return the feet to the mat with control.
Technical tips
- Keep your head and neck neutral and avoid tucking the chin forcefully.
- Aim to keep the tailbone heavy on the mat rather than lifting and rounding aggressively.
- If your knees feel uncomfortable, hold behind the thighs instead of pulling on the shins.
- Use gentle pressure only, the sensation should be a mild to moderate stretch, not pain.
Breathing tips
- Inhale slowly through the nose to expand the ribs and relax the belly.
- Exhale steadily and allow the body to soften as you maintain the hold.
- With each exhale, ease slightly deeper only if the stretch remains comfortable and controlled.
Medical restrictions
- Acute low back pain flare-up or severe sciatica symptoms
- Diagnosed disc injury where spinal flexion is not tolerated
- Recent hip surgery or hip replacement with flexion precautions
- Recent abdominal surgery or uncontrolled abdominal hernia
- Knee injury where deep knee flexion increases pain
Description
The Knees to Chest Stretch is a simple, restorative movement that helps relieve built-up tension from daily sitting, long periods of standing, and intense training. Performed on the floor, it gently brings the lower body closer to the torso, encouraging a comfortable rounding of the lumbar region and creating a soothing decompression effect through the spine. This makes it a popular choice in cool-down routines, yoga flows, and recovery sessions, especially after lower-body workouts or long days at a desk. Regular practice can improve overall movement comfort by reducing stiffness around the pelvis and lower trunk, which often contributes to a tight, restricted feeling when you bend, walk, or change positions. Because the position is supported and low impact, it can also promote relaxation and downshift the nervous system, helping you transition from high effort to recovery. Many people use it as a quick reset during the day to ease tension, improve body awareness, and support better posture habits over time. Whether you are looking to unwind before bed, add a gentle mobility drill to your warm-up, or support recovery after training, the Knees to Chest Stretch offers a practical, beginner-friendly option. It requires minimal space, no complex coordination, and can be scaled easily by adjusting how close you draw the legs in. Used consistently, it is an efficient way to feel looser, calmer, and more comfortable in your body.
What are the benefits of doing the knees to chest stretch?
The knees to chest stretch can help reduce stiffness around the lower trunk and pelvis, promote a gentle spinal decompression feeling, and improve relaxation after workouts or long periods of sitting.
What is the most common mistake in the knees to chest stretch?
The most common mistake is yanking the knees in aggressively, which can cause discomfort in the back or knees. Use gentle pressure and aim for a smooth, controlled hold instead of forcing range.
Is the knees to chest stretch safe for my lower back?
For many people it is a comfortable, low-impact stretch, but it may not be suitable if you have a disc issue or back pain that worsens with bending forward. Stop if symptoms increase and consider professional guidance.
How long should I hold the knees to chest stretch?
A typical hold is 20 to 60 seconds, repeated 1 to 3 times. Longer holds can be useful for relaxation, while shorter holds work well as part of a warm-up or cool-down.
What is the difference between single knee to chest and double knees to chest?
Single knee to chest lets you target one side at a time and can feel gentler on the spine, while double knees to chest creates a stronger overall rounding sensation. Choose the option that feels more comfortable and controlled.