Knee-to-Chest Stretch
Single knee-to-chest is among the safest lumbar flexion exercises and is widely prescribed in the first 48 hours of an acute back episode. It decompresses the posterior lumbar structures without loading the discs in flexion under bodyweight.
Illustration · follow the steps below for the actual technique
How to do it
- 1
Lie on your back, knees bent, feet flat on the floor
Supine start
- 2
Bring your right knee up toward your chest
Knee up
- 3
Hold behind your thigh (not on the kneecap) and draw the knee gently in
Hands behind thigh
- 4
Keep your left leg either bent on the floor or extended long
Other leg relaxed
- 5
Hold 30 seconds. Breathe out as you draw the knee in. Then switch sides
Breathe and release
The evidence
Single knee-to-chest is among the safest lumbar flexion exercises and is widely prescribed in the first 48 hours of an acute back episode. It decompresses the posterior lumbar structures without loading the discs in flexion under bodyweight.
Citation: Hayden JA, van Tulder MW, et al. (2005). Systematic review of exercise therapy for chronic low back pain. Annals of Internal Medicine