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Instructions
- Lie on your back on a yoga mat with legs extended and arms relaxed by your sides.
- Bend both knees and bring them toward your chest.
- Wrap your hands around your shins (or behind the thighs) and gently draw the knees closer.
- Hold the stretch for the desired time while keeping your shoulders relaxed.
- Release slowly and return the feet to the mat with control.
Technical tips
- Keep your head and neck neutral and avoid tucking the chin forcefully.
- Aim to keep the tailbone heavy on the mat rather than lifting and rounding aggressively.
- If your knees feel uncomfortable, hold behind the thighs instead of pulling on the shins.
- Use gentle pressure only, the sensation should be a mild to moderate stretch, not pain.
Breathing tips
- Inhale slowly through the nose to expand the ribs and relax the belly.
- Exhale steadily and allow the body to soften as you maintain the hold.
- With each exhale, ease slightly deeper only if the stretch remains comfortable and controlled.
Medical restrictions
- Acute low back pain flare-up or severe sciatica symptoms
- Diagnosed disc injury where spinal flexion is not tolerated
- Recent hip surgery or hip replacement with flexion precautions
- Recent abdominal surgery or uncontrolled abdominal hernia
- Knee injury where deep knee flexion increases pain
Description
The Knees to Chest Stretch is a simple, restorative movement that helps relieve built-up tension from daily sitting, long periods of standing, and intense training. Performed on the floor, it gently brings the lower body closer to the torso, encouraging a comfortable rounding of the lumbar region and creating a soothing decompression effect through the spine. This makes it a popular choice in cool-down routines, yoga flows, and recovery sessions, especially after lower-body workouts or long days at a desk. Regular practice can improve overall movement comfort by reducing stiffness around the pelvis and lower trunk, which often contributes to a tight, restricted feeling when you bend, walk, or change positions. Because the position is supported and low impact, it can also promote relaxation and downshift the nervous system, helping you transition from high effort to recovery. Many people use it as a quick reset during the day to ease tension, improve body awareness, and support better posture habits over time. Whether you are looking to unwind before bed, add a gentle mobility drill to your warm-up, or support recovery after training, the Knees to Chest Stretch offers a practical, beginner-friendly option. It requires minimal space, no complex coordination, and can be scaled easily by adjusting how close you draw the legs in. Used consistently, it is an efficient way to feel looser, calmer, and more comfortable in your body.