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Video: Double Knee-to-Chest Stretch Exercises

Double Knee-to-Chest Stretch Exercises

Do you often experience lower back pain? Are you looking for effective ways to stretch and relieve tension in your lower back muscles? If so, you’re not alone. Lower back pain is a common problem that affects millions of people around the world. Fortunately, there are simple yet effective exercises that can help to improve flexibility, reduce pain, and prevent future injuries. One such exercise is the double knee-to-chest stretch.

What is the Double Knee-to-Chest Stretch?

The double knee-to-chest stretch is a gentle yet effective exercise that targets the lower back muscles, particularly the psoas muscle. The psoas muscle is a long, deep muscle that runs from the spine to the thighbone. When this muscle is tight or shortened, it can contribute to lower back pain, hip tightness, and difficulty bending forward. The double knee-to-chest stretch helps to lengthen and relax the psoas muscle, improving flexibility and reducing pain.

Benefits of the Double Knee-to-Chest Stretch

  • Relieves lower back pain

  • Improves flexibility in the lower back and hips

  • Reduces muscle tension and stiffness

  • Increases range of motion

  • Promotes relaxation and stress relief

How to Perform the Double Knee-to-Chest Stretch

  1. Lie on your back with your knees bent and your feet flat on the floor.

  2. Bring both knees to your chest, hugging them with your arms.

  3. Gently press your lower back into the floor.

  4. Hold the stretch for 15-30 seconds, breathing deeply.

  5. Slowly lower your knees back to the floor.

Tips for Performing the Double Knee-to-Chest Stretch

  • Keep your lower back pressed into the floor throughout the stretch.

  • If you feel any pain, stop the stretch immediately.

  • You can modify the stretch by keeping one leg straight and bringing the other knee to your chest.

  • You can also use a towel or strap to help you bring your knees closer to your chest.

How to Incorporate the Double Knee-to-Chest Stretch into Your Routine

  • Perform the stretch 2-3 times per day.

  • You can do the stretch as part of a warm-up routine before exercise or as a cool-down routine after exercise.

  • You can also do the stretch as a standalone exercise for relaxation and stress relief.

Prevention of Lower Back Pain

  • Maintain a healthy weight.

  • Exercise regularly.

  • Practice good posture.

  • Use proper lifting techniques.

  • Manage stress levels.


The double knee-to-chest stretch is a simple yet effective exercise that can help to relieve lower back pain, improve flexibility, and prevent future injuries. By incorporating this stretch into your routine, you can take charge of your lower back health and enjoy a more active and pain-free life.

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