Knee to Chest Stretch

by tgiffitness on January 25, 2013

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How to do the Knee to Chest Stretch:

  • Lay on your back with your legs extended down
  • Press one knee into the floor as you pull the other leg towards the chest
  • Keep the working leg bent, and wrap your hands around the shin
  • If this position is uncomfortable for you, you may hold the leg behind the thigh
  • Keep the neck and shoulders relaxed, using the bicep muscles to pull the knee closer to the chest
  • Hold the stretch for 30 seconds and repeat on the other side
  • As you extend the leg back out to the starting position, contract the abdominals and hold a slight pelvic tilt to keep the back pressed into the floor

 What you should feel during this stretch:

  • You may feel this stretch in the glutes (bum muscles), hamstrings (back of the upper leg), Quads (front of the upper leg), and/or in the groin region. You may also feel this stretch in the lower back. For many people this stretch may not feel like much, but it is a great way to gently increase your range of motion before a workout, or relax the back muscles after a workout.
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