Knees To Chest Stretch

The knees to chest stretch is the gentlest way to relieve a stiff lower back, and its simplicity is what makes it so widely prescribed. Lying on your back and drawing both knees toward the chest rounds the lumbar spine slightly, which opens the space between the vertebrae and lengthens the erector muscles that spend all day holding you upright. It also stretches the glutes, which contribute to lower-back tightness more often than people realise. Because it is performed lying down with no load, there is very little that can go wrong, and it suits the morning, the end of a training session, or a moment during a long day at a desk. Pull with the arms rather than lifting with the abdominals, and breathe steadily rather than holding your breath, which is what allows the muscle to release.