Exercise 9: Knee to Chest
Exercise: Knee to Chest
(Called “Knee to Chest”)
Purpose | Gently stretches the lower back and glutes. |
Appropriate for Pain Level | 6-8 |
Indications | Gentle lumbar decompression, posterior chain mobility |
Muscles Involved | Glute max (stretch), lumbar paraspinals |
Common Compensations | Using momentum or pulling too forcefully |
Instructions: Lie on your back. Pull one knee toward your chest, hold for 20–30 seconds, then switch legs. Optionally, bring both knees in for a deeper stretch.
Provider Tips
Useful for acute pain, discogenic symptoms.
Avoid cervical strain.
Clinical Rationale
Promote lumbar flexion and mobility: gently stretches lumbar paraspinals and gluteal muscles helping relieve stiffness and improve spinal mobility. Encourages segmental flexion in a non weight bearing position, minimizing strain.
Reduces lumbar compression and relieves pain: flexion can reduce intradiscal pressure especially in patients with facet joint irritation and mild discogenic pain.
Promotes relaxation and decreases muscle guarding: helps calm overactive lumbar extensors and reduces over-protective muscular tension. Encourages parasympathetic activation when paired with deep breathing.
Enhances flexibility of posterior chain muscles: stretches glutes, hamstrings and lumbar paraspinals addressing contributing tightness that can affect pelvic and lumbar alignment.
Safe and easy to perform: low load, low risk exercise that's accessible for most patients during the sub acute recovery stage. Easily progress to double leg for increased lumbar flexion when appropriate.