Tight hips? Sore back? Try this:
Seated Knee to Chest
The seated knee to chest exercise offers relief for tight hips, low back and glutes. It's also a great way to activate your core muscles without leaving your chair.
Key Body Areas:
Lower Back
Glutes
Hips
How to Do Seated Knee to Chest:
- Scoot forward slightly so you can sit upright with your feet flat on the floor.
- Inhale, then as you exhale, engage your core and lift your right knee toward your chest.
- Optionally, you can grasp underneath of your thigh or around the front of your shin and gently draw the knee in. Keep your back long, avoiding slouching.
- While holding the knee, you can gently circle the ankle a few times in each direction if that feels good.
- Hold the stretch for 30 seconds, taking deep breaths.
- Release slowly and repeat on the left side.
Modifications for Seated Knee to Chest:
- decreaseReduce the range of motion by lifting the knee only halfway.
- increaseDraw the knee slightly toward the opposite shoulder to change the angle in the hip (keep it gentle).
- alternativeFor a dynamic stretch, do a 3-5 second hold and release for 8-10 reps per side.
Type: passive StretchDifficulty: beginnerPosition: seatedMuscles Stretched:Erector Spinae • Glutes
