Detailed guide
Goal
Reduce lower-back tension and help your spine “unwind,” especially after sitting.
When it helps
- Tight low back after sitting or driving
- Feeling stiff first thing in the morning
- A back that feels better with gentle flexion
When to skip / be careful
- Sharp, increasing pain
- Symptoms down the leg that worsen in this position
- Recent hip replacement or restriction (follow your provider’s guidance)
Setup
Lie on your back on a mat or bed. Keep your head and shoulders relaxed.
Steps
- Bend both knees and place feet on the floor.
- Bring one knee toward your chest and hold behind the thigh or at the shin.
- Keep your other foot on the floor for a lighter version, or bring both knees in for a deeper version.
- Breathe slowly for 20–40 seconds.
- Release gently. Repeat 1–2 times.
How it should feel
- Gentle stretch through low back and glutes
- No pinching in the hip joint
If it feels sharp in the hip, hold behind the thigh and keep the range smaller.
Cues
- Keep jaw/neck relaxed
- Long exhales (they help the back soften)
- Hold with your arms, not by yanking the knee in
Mistakes
- Pulling aggressively
- Rounding the shoulders up toward ears
- Holding your breath
Progression / Regression
Easier
- One leg at a time
- Hold behind the thigh
Harder
- Gently rock side to side (small range)
Dosage
