How to Do a Supine Single Knee to Chest Stretch Exercise | 30 Seconds | MedBridge

The Supine Single Knee to Chest Stretch exercise is a simple yet effective stretch that targets the muscles of the lower back, hips, and glutes. It's commonly used to alleviate tension and tightness in the lower body, particularly after periods of prolonged sitting or physical activity.
Steps:
1. Begin by lying on your back (supine) on a comfortable surface, such as a mat or bed.
2. Bend both knees and place your feet flat on the surface, hip-width apart.
3. Keeping one foot flat on the surface, gently lift the opposite knee towards your chest.
4. Interlace your fingers around the knee or shin of the lifted leg, grasping behind the thigh if necessary.
5. Slowly pull the knee towards your chest, allowing your lower back to flatten against the surface.
6. Hold the stretch for 15-30 seconds, feeling a gentle stretch in the muscles of the lower back, hip, and glute of the lifted leg.
7. Keep the opposite leg relaxed and maintain a neutral spine throughout the stretch.
8. Slowly release the stretch and return the lifted leg to the starting position.
9. Repeat the stretch on the opposite side, lifting the other knee towards your chest.
Key Points:
• Focus on relaxing the muscles of the lower body and allowing the stretch to be gentle and controlled.
• Avoid excessive pulling or bouncing during the stretch, as this can strain the muscles and cause discomfort.
• Keep the shoulders and neck relaxed throughout the stretch, avoiding tension in the upper body.
• Breathe deeply and evenly throughout the stretch, allowing the breath to facilitate relaxation and release tension.
• If you experience any pain or discomfort during the stretch, ease off slightly or discontinue the stretch and consult with a healthcare professional.
Benefits:
• Relieves tension and tightness in the muscles of the lower back, hips, and glutes.
• Improves flexibility and range of motion in the hip joints, which can aid in activities such as walking, running, and bending.
• Promotes relaxation and reduces stress by releasing tension in the muscles and calming the nervous system.
• Can be performed virtually anywhere with minimal equipment, making it a convenient option for incorporating into a daily stretching routine.
• Helps alleviate discomfort associated with lower back pain, sciatica, or hip tightness, contributing to overall comfort and well-being.
Incorporating the Supine Single Knee to Chest Stretch exercise into your daily routine can help improve flexibility, reduce muscle tension, and promote relaxation in the lower body, ultimately supporting better mobility and overall physical comfort.
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Should lower back be flat on ground or in normal curve while hugging the knee?