Knee to Chest Stretch

Technique:
Start position:
- Lie on your back on a mat or the carpet
- Place a small flat cushion or book under your head
- Bend your knees and keep your feet straight and hip-width apart
- Keep your upper body relaxed and your chin gently tucked in
Action:
- Bend one knee up towards your chest and grasp your knee with both hands
- Slowly increase this stretch as comfort allows
- Hold for 20-30 seconds with controlled deep breaths
Tips:
- Do not tense up through the neck, chest or shoulders
- Only stretch as far as is comfortable
Variation: Grasp both knees and press into chest
How Often?
Repeat three times, alternating legs, twice daily
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Disclaimer
The information in this article is intended for educational purposes within the context of continuing education for massage therapists, continuing education for athletic trainers, continuing education for physical therapists, continuing education for chiropractors, and continuing education for rehabilitation professionals. It is not a substitute for medical advice, diagnosis, or treatment. Although every effort has been made to ensure accuracy and reflect current understanding at the time of publication, practitioners must always work within the legal scope of their professional practice and follow all regional regulatory guidelines.
Hands-on techniques and clinical applications described in this material should only be performed by appropriately trained and licensed professionals. Individuals experiencing pain or symptoms should be referred to a qualified healthcare provider for assessment. Niel Asher Education is not responsible for any injury, loss, or damage resulting from the use or misuse of the information provided in this content.

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