Hug Knees To Chest

A static stretch where you pull both knees to your chest while lying on your back to stretch the lower back and glutes.

Instructions

1. Lie down on your back on a mat or soft surface.
2. Pull both knees up to your chest.
3. Hold your arms under the knees, not over them (to avoid pressure on knee joints).
4. Slowly pull your knees toward your shoulders.
5. Maintain steady, comfortable tension in the stretch.
6. Keep your head and shoulders relaxed on the ground.
7. Hold the stretch for the desired duration.

Tips

• Use your arms to control the depth of the stretch, not force.
• Keep your head and shoulders flat on the ground.
• Breathe steadily and relax into the stretch.
• This effectively stretches your lower back and gluteal muscles.
• Hold for 20-40 seconds per set for best results.