Knee-to-Chest Stretch
You can relieve muscle tightness and pain in your lower back by performing this stretch. It’s done by holding your knees near your chest while lying on your back.
Follow these instructions to perform the knee-to-chest stretch:
- Lie down with your back against the floor.
- Bend your knees and keep your feet flat on the floor.
- Interlock the fingers of your two hands and grab the shin of your right leg. Alternatively, lock both hands under your right knee.
- Gently pull your right knee up towards your chest while keeping your left foot flat on the floor. Pull it as high as you can until you feel your back stretch.
- Hold this position for 30 to 60 seconds while relaxing the muscles in your back and legs.
- Gently release your right knee and return to your original position.
- Repeat this exercise. This time, pulling your left knee towards your chest.
- Do 3 rounds of this exercise with each leg.