Napra

Hug Knees To Chest

Stretching & mobilityBeginner Lower backGlutes Bodyweight
Hug Knees To Chest, step 1
1. Lie on your back with your knees bent and feet flat on the floor.
Hug Knees To Chest, step 2
2. Pull both knees up to your chest, holding your arms under the knees, not over them, to spare the knee joints.
Hug Knees To Chest, step 3
3. Slowly draw the knees toward your shoulders until you feel the stretch in your lower back and glutes; hold 20–30 s, breathing easily.

How to do it

  1. Lie down on your back and pull both knees up to your chest.
  2. Hold your arms under the knees, not over (that would put to much pressure on your knee joints).
  3. Slowly pull the knees toward your shoulders. This also stretches your buttocks muscles.

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