Knee-to-Chest Stretch

What it helps

A gentle stretch that eases tension across the hip and lower back and keeps the hip moving freely.

How to do it

1. Lie on your back with your knees bent and feet flat.
2. Bring one knee up and gently draw it toward your chest with your hands.
3. Hold easily, then lower and switch sides.
4. As it feels comfortable, draw both knees up together.

Tips

• Keep it gentle — a comfortable stretch, never a strain.
• Let your low back relax into the floor.

Where this appears in recovery

Knee-to-Chest Stretch is part of 4 recovery programs, typically in the phase 1 stage. Each program shows how it fits alongside the other movements:

• Lumbar Spinal Stenosis exercise guide
• Low Back Pain exercise guide
• Sciatica (Lumbar Radiculopathy) exercise guide
• Spondylolisthesis exercise guide