How to Do
How to Do Double Knee to Chest Stretch
The double knee to chest stretch should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the double knee to chest stretch.
Beginning
Beginning Knee to Chest Stretch
1. Lie with your back on the ground and with knees bent to 90 degrees and place hands on the ground by your side.
2. Keep the belly tight by drawing the belly button towards the spine. Then, contract the pelvic floor by tightening the same muscles that are commonly used to stop the flow of urine.
Movement
Knee to Chest Stretch Movement
1. Extend both legs into triple extension (at hip, knee, and ankle) and lift both legs off the ground.
2. Keep your head down and bring both legs into triple flexion at the same time by flexing the hip, knees, and ankles.
3. Bring legs into triple extension again and repeat.
4. ENSURE that no EXCESSIVE arch in the lower back exists when you extend your legs.
Benefits
Knee to Chest Stretch Benefits
Your hip and low back (lumbar spine) muscles are stretched during the knee to chest stretch. It should also help ease strain on spinal nerves by allowing them to escape the spine with more space.
