How to do the Knees-to-Chest Stretch
Step by step
- Lie on your back on a mat with your legs extended and arms relaxed.
- Bend both knees and draw them up toward your chest.
- Wrap your arms around your shins and hug the knees in gently.
- Feel a soft stretch across your lower back and glutes, and breathe slowly.
- Rock a few inches side to side, then release your legs back to the floor.
The thing people get wrong
Keep your head and shoulders resting on the mat - do not crunch your neck up to meet your knees.
Coaching cue
Let your lower back flatten down into the mat as you hug the knees in.
Make it easier or harder
- Easier: Bring one knee in at a time with the other foot flat on the floor.
Muscles worked
- Primary: Glutes, Core
- Secondary: Hips
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.