Knees to chest
Start doing the knees-to-chest with one leg only. If you can do this without pain for several days in a row, it’s time to advance to lifting both legs, Rajter tells me. If you are at all unsure whether a double- (or single-) legged knees-to-chest stretch is safe, speak with your healthcare provider before trying the following:
If you have trouble getting that lift in the lower pelvis, you might consider placing a small towel or folded blanket under your sacrum to get you started in the right direction.
- Lie on your back with your knees bent and your feet flat on the floor. This is called the supine position.
- Gently raise one bent knee up enough so you can grasp your lower leg with both hands. (Interlace your fingers just under the knee.) If you’re doing the two-legged version, bring one leg up and then the other. This is safer for vulnerable backs than bringing them both up at the same time. It takes a lot of abdominal strength to protect your back when you bring both legs up at once.) Also, if you are doing the two-legged version, interlace your fingers or clasp your wrists between the lower legs, just below the knees.
- Gently pull your bent knee toward your trunk, using your hands.
- Try to relax your legs, pelvis and low back as much as you can while you pull. This is not a contest - it is a chance to release unnecessary muscle tension that may be responsible for some or all of your back pain. Relaxing may allow more movement in the joints of your lower body.
- Hold for a few seconds.
- Return your leg to the floor.
- Repeat on other side.
- Do the exercise about 10 to 15 times, one or two times per day or as needed.
If you have trouble getting that lift in the lower pelvis, you might consider placing a small towel or folded blanket under your sacrum to get you started in the right direction.