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Yoga poses

Knees to Chest Stretch: A Quiet Minute for a Stiff Lower Back

On your back, draw both knees in and wrap your arms around your shins, head and shoulders down. Your lower back and glutes stretch while the floor holds you.

Long hold · Lower back · Hips · 2 min read

Why it works: Chapter 23, Stiff people work harder for every stroke

How to do it

  1. 1

    One knee, then the other

    On your back with your knees bent and feet flat, bring one knee toward your chest, then the other, rather than swinging both up together.

  2. 2

    Wrap the shins

    Wrap your arms around your shins, or hold behind your thighs if that is kinder to your knees.

  3. 3

    Head stays down

    Keep your head, neck and shoulders resting on the mat. Your arms draw the knees in; your neck stays out of it.

  4. 4

    Breathe out, draw closer

    Let your lower back round and settle into the floor, tailbone heavy. With each slow breath out, let the knees come a little nearer. Rock gently if that helps things let go.

  5. 5

    The test

    A gentle stretch across your lower back and buttocks is the pose working. To come out, lower one foot to the floor, then the other.

Watch for

  • Pulling so hard your head and shoulders lift. Your neck strains and your lower back stops settling.
  • Pulling on your shins when your knees complain. The knees bend tight under the pull; hold behind your thighs instead.
  • Gripping with a held breath. Your back tenses against the stretch instead of letting go.

Questions

Is Knees to Chest good for lower back pain?

Physios often give it for an achy lower back, because it gently rounds and stretches the lower back and buttocks while you lie still. It is a stretch, not a treatment. If it sends pain down a leg or makes your back worse, stop.

How long should you hold Knees to Chest?

A minute, between Butterfly and Corpse, in the cooldown that ends the Range · 01 and Balance · 01 routines. Physio handouts often use shorter holds repeated a few times; here it is one slow minute with long breaths out. There is no daily target: hold it when your training day has one of those routines.

What does Knees to Chest stretch?

Your lower back and your buttocks. Drawing the knees in rounds the lower spine and lets the muscles either side of it lengthen.