If you have the feeling of not stretching your back well during your sessions stretching, even if you are doing all you can, well you are not alone!
For many of us, stretching the neck, hips, calves, and other muscles is pretty straightforward, but the back is different, because finding the right spot to stretch those muscles is very difficult if you don't choose the right exercises.
Luckily there is a solution: it's called knee to chest! Let's find out together everything there is to know about this perfect exercise for low back pain!
What is knee to chest?
The knees-to-chest stretch is not only enjoyable to perform in most cases, but it's also a great stretch great way to restore flexibility in the lower back muscles after an afternoon of gardening, housework or after a day sitting at the computer.
Benefits
The knees to chest stretch can have many benefits:
- Lumbar muscles: useful for stretching and stretching the lumbar muscles of the back
- Stiffness reduction: as a range-of-motion exercise, i.e. as a movement that increases joint flexibility, it can help reduce stiffness associated with spinal arthritis and spinal stenosis
- OsteoarthritisFor people with osteoarthritis, this type of exercise is very beneficial because it helps lubricate the joints, increases blood flow, and delivers nutrients to the affected area
Correct execution
To be safe, start this exercise with one leg at a time. If after a few days, you can do it without pain, then you can start lifting both legs.
Never start this exercise without first consulting your doctor, especially if you have back pain!
Let's see in detail how it is done:
- Lie on your back with knees bent and feet flat on the floor (supine position)
- Gently lift one bent knee so that you can grasp the lower leg with both hands
- Interlace your fingers just below the knee
- If you do the two-legged version, lift one leg and then the other (lifting them together requires a fair amount of effort force of the core; starting with one and then adding the other is safer, even more so if you have back pain)
- Gently pull your knees or bent knee towards your trunk using your hands
- While pulling, try to relax your legs, pelvis and back as much as possible (the pull from the knees to the chest reaches the lower back muscles better when done passively)
- Hold the position for a few seconds
- Return the leg to the floor and repeat on the other side.
Chain stretch
Knee to chest works best like passive stretching, i.e. keeping the legs and hips as relaxed as possible; this can help get good spinal flexion, because it allows for a chain reaction from the thigh to the hip, to the back.
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