How to Do
How to Do Single Knee to Chest Stretch
The single 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 single knee to chest stretch.
Beginning
Beginning Single Knee to Chest Stretch
Begin with a thorough dynamic warm up before starting this exercise; this engages the nervous system.
Movement
Single Knee to Chest Stretch Movement
1. Lie flat on the floor with the legs straight.
2. Lift one leg off the floor and maintain triple flexion (at the hip, knee and ankle).
3. Flatten out the back by pushing the small of the back into the floor.
4. With slow and controlled movement, grab the elevated leg into the chest (as shown).
5. Ensure that you start with slow and controlled movement.
Benefits
Single Knee to Chest Stretch Benefits
Your hip and low back (lumbar spine) muscles are stretched during the knee to chest stretch.
