back focus
Knee-to-Chest Stretch
Decompresses the lumbar spine.
Key cue: Draw the knee in gently with your hands. No bouncing.
Area
back
Level
beginner
Volume
30s/side
Goal
pain relief
How to do it
- 1Lie on your back with both knees bent and your feet flat.
- 2Draw one knee towards your chest, holding behind the thigh or the shin (not on the kneecap).
- 3Keep the other foot flat, or straighten that leg along the floor if that is comfortable.
- 4Hold for 30 seconds with slow, relaxed breaths, then lower the leg slowly and swap sides.
Easier and harder versions
- Easier
- Hold behind the thigh instead of the shin, and bring the knee in only part of the way.
- Harder
- Bring both knees in together, or hold the stretch for 60 seconds.
Helps with
Commonly used for:
Lumbar decompressionFlexion-responsive back painMorning stiffness
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Relieves lumbar compression
- Soothes sciatic irritation
- Gentle morning mobilizer
Muscles worked
Stretch. Stretches your lower back, glutes and hip flexors.
Lower backGlutesHip flexors
Form tips
- Keep your head and shoulders resting on the floor.
- Pull only as far as the stretch feels gentle in your lower back and buttock.
Common mistakes
- Pulling the knee in forcefully or bouncing.
- Lifting your head off the floor to look at your knee.
When to avoid or modify
- Back pain that eases when you arch backwards rather than curl forwards: skip it
- Recent hip replacement: skip it unless your surgeon has said bringing your knee towards your chest is allowed
- Pain, tingling or numbness that travels further down the leg as you hold: ease off
- New numbness around your groin or inner thighs, or changes in bladder or bowel control: get urgent medical help straight away
- Pregnancy beyond 16 weeks: lying flat on your back can make you feel faint, so choose a side-lying or seated exercise instead
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
The ladder