Knees to Chest Stretches

Video Transcript

"Knee to chest stretch is a great way to stretch the low back. Very therapeutic. Hamstrings attached into the low back. We're going to roll down one vertebrae at a time. Now, if you have knee problems, it might be a good idea to put your hands behind the knee joint and then softly pull your knees in towards your chest, hence the name knee to chest. Now, if you have the active range of motion, you can bring your hands around the outside. Try to keep the ankle, knee, hip in line. And just pull in towards your chest, leaving your cervical, your neck soft, your shoulders soft and to the mat. You're going to feel a slight pelvic curl if you have the range of motion to do so. If that's a stopping point for you, if you feel tightness right there, you want to take it to a point of comfort, not to a point of strain. And inhale, exhale. Breathe. Inhale, exhale. Hold for about three to five breaths. Rest. Let your knees come out to tabletop position. And then gently pull back in to a point where you feel a good release. Hamstrings into the back. Roll up to sitting. You want to try again to do three to five breaths, three to five sets."