\n<\/p><\/div>"}, https://www.spineuniverse.com/wellness/exercise/how-keep-healthy-back-knee-chest-exercise-video, https://www.mayoclinic.org/healthy-lifestyle/stress-management/multimedia/childs-pose/vid-20453580, https://www.health.harvard.edu/staying-healthy/stretching-the-new-mobility-protection, consider supporting our work with a contribution to wikiHow. This can help loosen up your joints, especially if they feel tight. wikiHow is where trusted research and expert knowledge come together. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. For many of us, stretching hip, neck, calf, and other muscles is a pretty straightforward deal. Keep your shoulders relaxed while you gently bring one knee up, leaving the other leg flat on the floor. I see a few osteoporotic older clients with thoracic compression fracture (likely the anterior vertebral compartment/anterior wedging) hence I would lean towards using trunk extension exercises to minimize compression of the site. Anne Asher, ACE-certified personal trainer, health coach, and orthopedic exercise specialist, is a back and neck pain expert. X This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. Unless you’re a limber teenager, chances are you’ve experienced stiffness in your hips or lower back at some point. Not only does it feel great in most instances, but it's a wonderful way to restore flexibility in your low back muscles following an afternoon of gardening or housework or after a day at the computer. % of people told us that this article helped them. There are 17 references cited in this article, which can be found at the bottom of the page. Try the “shotgun” technique to stretch and release your joints. This article has been viewed 2,296 times. Bring one knee to your chest, keeping the other foot flat on the floor (or the other leg straight, whichever feels better on … Gently pull your bent knee or knees toward your trunk, using your hands. These can get so tight that they become hard to reach. Thank you, {{form.email}}, for signing up. Because taking both up at the same time takes a lot of abdominal strength, starting with one and then quickly following with the other is likely safer, especially for vulnerable backs. [5] Tip Make sure to keep your upper body on the floor. wikiHow's. Just do what you’re able to. wikiHow's Content Management Team carefully monitors the work from our editorial staff to ensure that each article is backed by trusted research and meets our high quality standards. Lay back on the ground with your knees bent, push your legs out to the sides, and hold for 5 seconds. If you feel a little pop, that’s okay! Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Step 4: Wrap both hands around the kneecap and gently pull your leg closer to your chest. Your feet should be flat on the bed. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. Educational website from one of the world's leading hospitals X As with the single-legged version, if you are taking both up at the same time, interlace your fingers or clasp your wrists between the lower legs, just below the knees. Sitting for too long can tighten and degenerate your glutes. While you're pulling, try to relax your legs, pelvis and low back as much as you can. Do not do the knee-to-chest exercise if it causes or increases back or leg pain. Bad discs and sciatica: how to fix them yourself. Include your email address to get a message when this question is answered. But the back muscles? Arthritis Foundation. You can do this exercise on a bed, but the flatter the surface, the better. Stretching can help you become more flexible and increase the range of motion in your joints. If it’s more comfortable, lay on top of a yoga mat to provide some padding between your back and the floor. Spine J. Erin Pereira, PT, DPT, is a board-certified clinical specialist in orthopedic physical therapy. This exercise may help prevent back pain. Arthritis Foundation. If you’re hurt or experiencing a lot of back pain, see your doctor as soon as possible. Lie on your back with your knees bent. Keep breathing in and out while you stretch. According to a 2017 study published in Spine journal, science has yet to correlate tight or otherwise changed lumbar muscles with low back pain. Just the same, many people find that a good release is the best medicine when the trouble sets in. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. Lie on your back with your knees bent and your feet flat on the floor. As mentioned above, knees-to-chest works best as a passive stretch, which means keeping the legs and hips as relaxed as possible. How to do Knee to Chest Glute Stretch: Step 1: Lie flat on an exercise mat with your feet on the floor and your knees bent. Gently raise one bent knee up enough so you can grasp your lower leg with both hands. Thanks to all authors for creating a page that has been read 2,296 times.
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