Unilateral Supine Knee-to-Chest Stretch
• Lie on your back with your knees bent and feet flat on the floor.
• Bend your left knee to your chest and place your left hand below the knee.
• Inhale and exhale as you hold the stretch for 15 to 30 seconds.
• Slowly lower your leg to the starting position.
• Repeat with your right leg.
• Do 3 to 5 repetitions on each side.
• Alternative: Lie on your back with both legs extended straight ahead on the floor. Bend one knee to your chest while keeping the other leg straight, toes facing up.
BENEFITS
• Stretches the lower-back muscles
• Stretches the gluteal muscles
• Improves flexibility in the lower back and works the hip flexors
TIP
• Start your day on the right foot! Do this exercise and the “Two-Knees-to-Chest Stretch” [26] before you get out of bed in the morning.