4.6
(75)
The knee to chest Stretch is a very effective way to make you feel great, but it is an excellent way to restore flexibility in your lower back muscles release.  It can also help reduce stiffness associated with spinal arthritis.
Knee to chest stretch
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Time
2-4 Minutes
2-3 times per week

Muscle Group
Lower Back, Knees, Legs, Hamstrings

Difficulty
Easy

Fitness Type
Stretch

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Safety Tips

Take into consideration if you have a knee or back injury. You must make sure that there is a go signal from your doctor to push through with this kind of exercise. If you choose to take both up at the same time, you’ll be needing more strength from your abdomen while doing it one at a time is more safer especially for people with back problems.

Skipping
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Equipment Required

A yoga mat or a generic exercise mat is essential in this exercise

Read are reviews on the various types of mats available.

Number of Reps and/or Length of Time

Beginners

2-4 minutes
10 secs hold
Repeat 3 times

Intermediate

2-4 minutes
20 secs hold
Repeat 4 times

Advanced

3-5 minutes
30 secs hold
Repeat 5 times

Instructions

Step 1
Lie on your back with in a supine position. Legs straight and place feet flat on the floor..

Step 2
Slowly bend one knee and raise enough so you can hold your lower leg with both hands.
Lock your hands to hold the knee in position.

Step 3
Gently pull your bent knee or knees toward your trunk, using your hands.

Step 4
While you’re pulling, try to relax your legs, pelvis and low back as much as you can.​

Step 5
Hold for a few seconds.

Step 6
Return your leg to the floor.

Step 7
Repeat on the other side.

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Fitness Tip

Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.

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