These stretches are commonly used to support recovery alongside my Sports Massage Treatment Plans & Packages in Andover, helping you maintain progress between sessions.
This can be followed by Cat–Cow to encourage relaxed movement through the spine.
The knee-to-chest stretch is a fundamental therapeutic exercise that involves pulling one or both knees toward the chest while lying on your back. This simple yet effective stretch is widely used in physical therapy, rehabilitation programs, and daily stretching routines to relieve lower back tension and improve hip mobility.
Relieves lower back pain and tension by gently stretching the lumbar spine
Reduces sciatic nerve pain by decompressing the lower spine
Improves hip flexibility and range of motion
Stretches the gluteal muscles and hip rotators
Promotes spinal alignment and proper posture
Reduces muscle spasms in the lower back
Improves circulation to the lower back and hips
Provides gentle traction to the lumbar vertebrae
Calms the nervous system through gentle, controlled movement
Primary Muscles:
Erector spinae (lower back muscles along the spine)
Gluteus maximus (largest buttock muscle)
Piriformis (deep hip rotator)
Lumbar paraspinal muscles (deep lower back stabilizers)
Secondary Muscles:
Gluteus medius and minimus (outer hip muscles)
Hamstrings (back of thigh, when leg is extended)
Hip external rotators (deep hip muscles)
Multifidus (deep spinal stabilizers)
Quadratus lumborum (deep lower back muscle)
Starting Position:
Lie flat on your back on a comfortable, firm surface (yoga mat or carpeted floor)
Extend both legs straight or keep knees slightly bent if more comfortable
Keep your head relaxed on the floor or use a small pillow for neck support
Place your arms at your sides, palms facing down
Take a few deep breaths to relax your body
Single Knee-to-Chest (Recommended for Beginners):
Begin the movement by bending one knee and lifting it toward your chest
Clasp both hands around the knee or just below it on the shin
Gently pull the knee toward your chest until you feel a comfortable stretch
Keep the opposite leg extended flat on the floor (or slightly bent if needed)
Ensure your lower back stays in contact with the floor
Keep your shoulders relaxed and down, away from your ears
Hold for 15-30 seconds while breathing deeply and steadily
Feel the stretch in your lower back, buttock, and hip
Release slowly by lowering the leg back to the starting position
Repeat on the opposite side
Perform 2-4 repetitions on each side
Double Knee-to-Chest (More Intense Stretch):
Bend both knees and lift them toward your chest simultaneously
Clasp your hands around both knees or behind the thighs
Gently pull both knees toward your chest and slightly toward your shoulders
Your lower back should gently round and press into the floor
Keep your tailbone on the floor (don't let your hips lift)
Relax your shoulders and neck
Hold for 15-30 seconds while maintaining steady breathing
You should feel a stretch across your entire lower back
Release slowly by lowering both feet back to the floor
Perform 2-4 repetitions
Dynamic Variation (Rocking):
Pull both knees to chest as described above
Gently rock side to side, massaging the lower back muscles
Or rock forward and back slightly, creating a gentle rolling motion
Continue for 20-30 seconds
This provides a gentle massage effect to the lower back
Inhale deeply before pulling the knee(s) toward your chest
Exhale slowly as you pull the knee(s) closer, deepening the stretch
Continue breathing naturally while holding the stretch
Focus on deep belly breaths to enhance relaxation
Use each exhale to gently increase the stretch slightly
Pulling too aggressively - The stretch should be gentle and gradual
Lifting the head or shoulders - Keep upper body relaxed on the floor
Holding your breath - Maintain steady, rhythmic breathing
Lifting the opposite leg - Keep it flat or slightly bent on the floor
Tensing the shoulders and neck - Stay relaxed throughout
Bouncing or jerking - Use slow, controlled movements only
Arching the lower back - It should stay in contact with the floor
Pulling on the kneecap - Hold behind the knee or on the shin instead
For knee discomfort:
Hold behind the thigh instead of around the knee
Use a towel or yoga strap looped around the thigh to pull gently
For tight hips or limited flexibility:
Start with smaller range of motion
Keep the opposite leg bent with foot flat on floor
Use pillows under your head and knees for support
For neck strain:
Place a small pillow or folded towel under your head
Ensure your chin is slightly tucked, not jutting forward
Seated variation (for those who can't lie down):
Sit on the edge of a chair
Lift one knee toward your chest and hold with both hands
Pull gently while keeping your back straight
Beginner:
Single knee-to-chest, 15-second holds
Keep opposite knee bent with foot on floor
Intermediate:
Single knee-to-chest, 30-second holds
Keep opposite leg fully extended
Add double knee-to-chest
Advanced:
Add gentle rocking motions
Increase hold time to 45-60 seconds
Combine with other stretches in a sequence
Morning routine - to relieve stiffness after sleeping
After prolonged sitting - to decompress the spine
Before bed - to release daily tension
After exercise - as part of a cool-down routine
During lower back pain episodes - for gentle relief
Post-surgery rehabilitation - when approved by your doctor
Prenatal care - to relieve pregnancy-related back pain (with modifications)
Throughout the day - whenever you feel lower back tightness
Consult a healthcare provider before performing if you have:
Recent abdominal or hip surgery
Herniated or bulging discs (get clearance first)
Acute back injury or severe pain
Osteoporosis or spinal fractures
Hip replacements or hip injuries
Pregnancy complications (though generally safe with approval)
Abdominal aortic aneurysm
General safety tips:
Stop immediately if you experience sharp or shooting pain
Never force the stretch beyond comfortable limits
Avoid if you have a hip or knee replacement without medical clearance
Don't perform during acute sciatica flare-ups without guidance
If pain increases or radiates down the leg, stop and consult a professional
The knee-to-chest stretch works well in combination with:
Cat-Cow stretch - for overall spinal mobility
Child's pose - for deeper lower back release
Pelvic tilts - to strengthen core and mobilize pelvis
Piriformis stretch - for deeper hip and glute stretching
Spinal twist - for rotational mobility
Physical therapists and healthcare providers commonly prescribe this stretch for:
Lower back pain and stiffness
Sciatica symptoms
Piriformis syndrome
Hip tightness
Post-surgical rehabilitation
Pregnancy-related discomfort
General flexibility maintenance
The knee-to-chest stretch is one of the safest and most effective stretches for the lower back and can be performed daily as part of a comprehensive flexibility and pain management routine.