Lying on your back and hugging both knees to the chest to gently stretch the lower back and glutes.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Lying on your back with knees bent and feet flat on the floor.
Bring one knee and then the other up toward your chest.
Hold behind the thighs or over the shins and gently draw the knees closer.
Hold, letting the lower back relax into the floor; rock gently side to side if it feels good.
Lower one foot at a time back to the floor.
Breathing: Breathe slowly and relax the lower back on each exhale.
Head stays down
Hold behind the thighs if the knees are sensitive
Gentle pull only
Lifting the head and straining the neck
Pulling forcefully
Holding the breath
Keep the pull gentle and bring one knee in at a time if needed.