How to Do Supine Knees-to-Chest
A beginner-friendly lower back and hip stretch that gently targets the lower spine, glutes, and hip flexors while helping to relieve tension, improve flexibility, and promote relaxation in the lumbar region.
Exercise Details
Level
Beginner
Primary Skill
Flexibility
Muscles
Primary
Lower Back
Correct Form
1. Lie flat on your back with your legs fully extended and arms relaxed on the sides.
2. Bend your knees and bring them towards your chest.
3. Hug your knees with both arms, gently pulling them closer to your chest.
4. Keep your back flat on the mat and relax your neck and shoulders.
2. Bend your knees and bring them towards your chest.
3. Hug your knees with both arms, gently pulling them closer to your chest.
4. Keep your back flat on the mat and relax your neck and shoulders.
Common Mistakes
Keep your lower back grounded on the floor for support.
Pro Tips
1. Focus on breathing deeply and fully.
2. Feel the gentle stretch in your lower back and hips, avoiding any pain or discomfort.
2. Feel the gentle stretch in your lower back and hips, avoiding any pain or discomfort.
