Enhancing Skills

Double Knee to Chest

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Stretch

Equipment:

N/A

The double knee to chest stretch is an exercise that helps to stretch and release tension in the lower back, hips, and glutes.

Proper form:

  1. Begin by lying on your back with your knees bent and your feet flat on the ground.
  2. Bring both knees up towards your chest and use your hands to hold onto your shins just below your knees.
  3. Gently pull your knees towards your chest until you feel a stretch in your lower back and hips.
  4. Hold the stretch for 15-30 seconds.
  5. Release and repeat for 2-3 sets.

How to reduce difficulty: If you find the stretch difficult, you can try bending your knees at a higher angle or using a rolled-up towel or cushion to support your lower back.

How to increase difficulty: To increase the intensity of the stretch, you can try holding the stretch for a longer period of time or pulling your knees closer towards your chest.

Number of reps: Beginner: 2 sets of 15-30 second holds Intermediate: 3 sets of 20-30 second holds Advanced: 4 sets of 30-45 second holds

Estimated time for exercise: 2-3 minutes

Body Group:

Back

Muscle Group(s):

Lower back

Muscles used:

Primary:

Erector Spinae

Secondary:

Gluteus Maximus

Tertiary:

None

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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