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Double Knee-to-Chest Stretch

Lie on your back, bring both knees to your chest, wrap your arms around your shins, and gently rock side to side to massage the lower back.

45s holdIntermediateLyingNo equipment

How to do the Double Knee-to-Chest Stretch

  1. Lie on your back.
  2. Bring both knees to your chest.
  3. Wrap your arms around your shins.
  4. And gently rock side to side to massage the lower back.

What it targets

Primary muscle groups: Lower Back, Glutes, Hips.

Commonly included in conservative-care programs for: Lower Back Pain, Herniated Disc, Sciatica.

Body Fix walks you through the Double Knee-to-Chest Stretch with a guided timer, demo video, and progressions. Free on iOS.

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This page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.