Day 4: Do 10 Lunges and Knee-to-Chest Stretch

Like Day 2, do Lunges to help maintain good posture and add in the Knee-To-Chest Stretch to help stretch your low back.

  • Instead of 5 reps on each leg, do 10.
  • Instead of holding this position for 2 seconds, hold it for 4.
  • Make sure to breathe as you go through this exercise.

You can do this! Move slowly and with purpose. 

Knee-To-Chest Stretch

The Knee-To-Chest Stretch helps release tension on the lower back and helps increase the flexibility of the back and hips. It’s great to stretch out after a long period of sitting or standing. 

How to do the Knee-To-Chest Stretch

  1. Lie on your back with your legs stretched out. Flex your left leg and bend your right knee and bring it towards your chest.
  2. Place both hands just below your right kneecap.
  3. Gently pull the knee into your chest, until you feel a good stretch in your lower back.
  4. Hold for 15-20 seconds. Repeat on your left side.

Alternative #1: Bent Knee Variation

If you cannot straighten your opposite leg, then lie on your back and have your feet on the ground with your knees pointing upward. Then bring your right knee towards your chest.

Alternative #2: Stretch Strap Assistance

If this is not accessible to you, take a stretch strap or towel and place it behind your knee. Grab the ends of the strap or towel with your hands. Gently pull your knee towards your chest until you start to feel a stretch on your lower back.

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